Friday 9/27

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12 BB strict press

– 8-12/side SA DB bent over row

Even sets:

– 8-12 heel elevated goblet squats w/ pause

– 8/side wide stance banded pallof press

Performance

A) E2M x 8 sets

Set 1-2: 2 pause split jerks

Sets 3-4: 1 pause split jerk + 1 split jerk

Sets 5-8: 2 split jerks

*Pauses happen on dip AND catch

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-20 DB/BB/EZ bar skull crushers

– 1 lap sled drag or push

– 10/side bent over DB rows

– 10/side banded TKEs w/ pause

OR 

Conditioning Option

For time:

– 800-600-400m run

– 4-3-2 rounds of:

• 8 SA KB clean + push press (4/side)
• 10 lemon squeezes
• 12 walking lunges

*Scaled version includes 600m run and/or 3-2-1 rep scheme