Tuesday 7/3/18 - Sprint Work
Tuesday July 3rd we will have a regular morning schedule, with the last class of the day being at noon.
W: 4:00 Row
8 KB Push Press (R)
50ft Overhead Walk (R)
8 KB Push Press (L)
50ft OH Walk (L)
M-1: Every :90 for 7 Rounds
3 Push Jerk + 1 Split Jerk @60% of Split jerk
Purpose: Strengthen higher skills we have earned or build upon the strength of the foundation pressing movements.
Goal: Complete the work as prescribed or: 3 Strict Press + 3 Push Press @50-65% of Strict Press or: Build to a Heavy 3 Rep Strict Press.
M-2: 4 Rounds | Rest 1:1 Between
10 Wallballs 30#/20#
60 Double Unders
Purpose: Work on a sprint type effort. Goal: Work to recover and sustain consistent round split times. Score: Fastest Round & Slowest Round
Load: Should allow for reps to be smooth. Scale weight, number or reps, or skill accordingly.
10 Wallball 20#/14#
35 Double Unders
10 Wallball 14#/10#
15 Straight Leg Abmat Situp
60 Single Unders