19 August

Training Session (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. 3 Sets:
1 Strict Press - 1 PP - 1 Jerk
2 Press - 2 PP - 2 Jerks
1 Press - 1 PP - 1 Jerk
Rest 4m B/W Ssets
*150-155-170

E. "THE PUMP IS REAL"

3M AMRAP: 250M/200M ROW 5/5/5 S20 MEDLEY (115/65) 1 U/B SET OF AMERICAN SWINGS (1.5/1) REST 1M 3M AMRAP: 1ST CURB RUN 5/5/5 S20 MEDLEY (115/65) 1 U/B SET OF MAX AMERICAN SWINGS (1.5/1) REST 1M, X2 *42/42/36/46 (166) 1. START HALF ON ROW AND THE OTHER HALF ON RUN. ALTERNATE BETWEEN ROW/RUN FOR A TOTAL OF 4 SETS. 2. S20 MEDLEY IS: 5 STRICT PRESS - 5 PUSH PRESS - 5 JERKS (115/65) 3. SCORE IS TOTAL SWINGS.

Training Session (1030a) Jiu Jitsu (90m)