Skill/Strength:
Every 2 min for 5 Rounds
3 Pause Front Squats+2 Front Squats at 65%
Strength 2:
Every 2 min for 6 Rounds
1 Pause Jerk Dip+1 Push Jerk+1 Pause Jerk Dip+1 Split Jerk at 65-75% of 1RM Jerk (whichever is higher)
-1 sec hold in the jerk dip pause. Focus on eyes up and vertical torso
-Sequence looks like: pause at the bottom of dip for 1 sec, then stand up. Do a push jerk. Pause at the bottom of dip for 1 sec, then stand up. Do a split jerk
Mandatory Mobility:
3 min quad smash per side
3 min delt smash per side
Optional Additional/Alternative Work:
2 rounds for time
25 Dumbbell Devil Press 50/35lbs
Rest 1:1
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Ashley Brocker
Games workout
14:07 (20ww, 10 DBS2OH 60#, 20 suxo, 30 T2B, 20 suxo, 10 DB S2OH 60#, 20 suxo, 30 T2B, 20 suxo, 10 DB S2OH 60#)
0
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Danielle Stelmach
120# FS | 95-120# jerk complex
Banded BMU practice- graduated to 1 thin blue and 1 thin red band! Was able to consistently string 2 and got a set of 3 once! #progress
15
0
Erika Donaldson
100# both complexes
Ab rollouts and bench following FS complex @ 80# with Pam
21
0
Jenny Wesolowski
110# FS/85-110# push complex
1 rd of accessory rx (25 devils press) 3:59ish. 1 rd was enough
13
0
Jordan Teague
Adapted
FS= Dips w/ green band "arm squats"
Complex= pause Strict press + SP + PSP+ SP @60#
5
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Justin Peterson
Front squats at 255lbs. Jerk work 3x175/180/185/190lbs. Accessory work 10:00 total [3:39/2:42]
Took the first 25 devils press way too conservatively. Oh well.
23
0
Sylvia Christensen
4 miles
250-170 jerks. 5 rounds: 3 power cleans (135) 40ft Dual DB WL (50#), 7 cal bike -rest 5 min- 5 rounds: 6 PC (115), 30ft DB WL (35#), 7 cal bike. 23:12 (8:20/9:22)
20
4
Theresa Rosenquist
FS:#70 ** DL: 150-170**
**FS to 1. Keep High elbows! 2. No shldr pain!! DL v. Jk: 6x5@65%-73%. 2 mile walk (35:00)
17
0