FRIDAY
20/06/14

Skill Work

A)
20 minutes + on Jerk Skills and Drills

then

Jerk
Progressive up to 70% 1RM Jerk

B)
Deadlift; 3 reps; 3 rounds; @5131; Progressive up to 75-85% effort

C)
1. Single Leg Romanian Deadlift; 6 reps each leg

2. Close Grip Bench Press; 6 reps

3. Russian Swing (32/24); 15 reps

4 rounds

Conditioning

D)
30 sec Max Tyre Flips
30 sec Max Tyre Jump Overs

Rest 60 sec

60 sec Max Atlas Stone Ground to Shoulder

Rest 60 sec

400m Sandbag Carry
400m Run

Rest 2 minutes

3 rounds

Notes
– Session Focus: Jerk Skills/Strength Imbalances/Odd Object
– Choose Atlas Stone that is challenging to lift and grind out the reps