WOD @theprogrm - 27. Januar 2018

 

Warm Up:

10x Roll from hollow to arch

Then,

Jerk warm up, 20/15kg:

10 Strict press

10 FS

10 BTN Strict press

10 BS

10 Push press

10 BTN Push press

10 Push Jerk

 

Strength / Skill work:

Push Jerk

1. Find your daily 2RM

2. Drop down to 90% and do 2 more set of 2

3. Drop down to 70% and do 20 reps with a 2 sec pause in the dip and in the receiving position

 

Workout:

15-12-9

DL 60/45kg

Hang power cleans, 60/45kg

Sit ups

 

Time cap = 8 minutes

 

Accessory:

Bodybuilding focus:

3x15 Bicep curls

3x15 Skull crusher

 

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