Strength

APR

19

Tuesday


Workout:
Med Balls to Warm up
Then:
3x10 KB Good Morning @ 35-44#
5x5 Reverse Hyper (one set each @ no weight, 10#, 3x @ 25#)
3x10 KB Swing @ 53#, 60#, 70#
3x10 Headcutter @ 53#, 60#, 70#
Then:
BB Triplet (set up two bars, one heavy, one @ 70-75% Jerk 1RM):
1x Clean Hi-Pull (HEAVY) +
1x Power Clean +
1x Jerk
One Triplet Every 30sec for Ten minutes
Then:
5-8sec OH Hold @ 110% 1RM +
5x OHS @ 60-70% 1RM
Five Sets, Full Rest between each
Then:
20x Step-up on 10" box @ 2x70# KB Farmer or 2x53# in Rack +
20x KTE
Seven rounds
Then:
Cool down


Notes:

Reverse Hyper, OHS, Step-up, KTE:
Jason = Triplet @ 135# (both bars), OHS @ 135#
Paul = Triplet @ 115#, 95#, OHS @ 135#
James = Triplet @ 155#, 135#, OHS @ 135#
Damon = Triplet @ 135#, 115#, OHS @ 135#
Johnny = KTE/Step-up only


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