Power

50218

By: Gym Jones

NOV

08

Tuesday


Workout:
2x5 Wall Squat
2x10 Squat
2x5 Jump Squat
2x5 Tuck Jump
Then:
Work up to Jerk 1RM
Then:
1000m Row for Time
or
"JonesTown Sprint":
Push Press @ 75# +
Burpee Pull-up
20-10 reps of each
or
Front Squat +
Pull-up
10/1, 9/2, 8/3, 7/4, 6/5, 5/6. 4/7, 3/8, 2/9, 1/10


Notes:

Jerk, Etc:
Justin = Jerk 185# (New PR), 1000m Row in 3:46
Ryan = Jerk 145# (New PR), 1000m Row in 3:24.8
Ben = Jerk 205# (New PR), FS/Pull-up
Brad = Jerk 185# (New PR, "Sprint" in 3:44



You are never too young to row a 500m for time.

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