10/24

AM

A.

Four sets of:

Jerk Balance x 3 reps

Rest as needed

This is skill work – don’t worry about the loading, just begin to focus on aggressively stepping your front foot into position on your jerk.

(Thanks to Catalyst Athletics for the excellent Jerk Balance demo video.)

B.

Six to eight sets of:

Split Jerk x 1 rep @ 80-90%

Rest as needed

C.

Three sets of:

Muscle-Ups x Max Unbroken Reps

Rest 30 seconds

Weighted Stationary Dips x 5 reps

Rest 30 seconds

Weighted Stationary Dips x 5 reps

Rest 30 seconds

Stationary Dips (Bodyweight Only) x Max Unbroken Reps

Rest 30 seconds

Row 500 Meters @ 85-90% pace

(work on speed start, followed by perfect mechanics)

Rest 2-3 minutes

Make up from yesterday

D.

Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 100%
* Set 6 – 2 reps @ 95%
Rest 3 minutes between sets.

PM

6 Min. AMRAP

1 mile AirDyne Sprint

Max Rep Bar Muscle Up with remainder of the time

AM

A) Done

B) Skipped due to left shoulder not feeling good

C) Same as B

D) 275x5, 310x3, 330x1, 345x1, 365x1, 345x1(fail)

PM

Score-3:05 Sprint + 18 Bar Muscle Ups