Wednesday, February 1st

Benefits of Depth Jumps- Breaking Muscle

Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green

A) Every minute on the minute x 15 minutes:
1) 7 Push Jerks 115/75
2) 7 Pull-Ups
3) 10 Calorie Row

The barbell comes from the floor (Power Clean). The barbell load should be medium-heavy for you, and the reps should be performed unbroken. Leave at least 15 seconds in the minute to transition to the row. Scale to Jumping Pull-Ups as needed. Aim to pull the 10 cals in as few strokes as possible.

B) For Time   *5 minute time cap
60 Burpees

A) Every minute on the minute x 15 minutes:

1) 7 Push Jerks 155/105
2) 10/7 Chest-to-Bar Pull-Ups
3) 15/11 Calorie Row

The barbell comes from the floor (Power Clean). The barbell load should be medium-heavy for you, and the reps should be performed unbroken. The Chest-to-Bar Pull-Ups may be broken up, but leave at least 15 seconds in the minute to transition to the row. Scale to regular Pull-Ups or Jumping Pull-Ups as needed. Aim to pull the 10 cals in as few strokes as possible.

B) For Time
60 Burpees

7’s Down
7-6-5-4-3-2-1
Ring Dip
Bent Over Barbell Row  115/75
Straight Bar Bicep Curl  65/45

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531