Strength & Conditioning:
“Jerry and Grace Combo”
For Time:
1000m Row (250m intervals)
800m Run (200m intervals)
1000m Row
15 Clean and Jerks 135/95
15 Clean and Jerks 155/105
15 Clean and Jerks 185/135
1000m Row
800m Run
1000m Row
10 Clean and Jerks 185/135
10 Clean and Jerks 205/145
10 Clean and Jerks 225/155
Sweat:
(0-6min)
400m Run
500m Row
Max Front Squats 95/65
(8-14min.)
30 Alt. DB Snatch 50/35
30 Wall Balls 20/14
30 Air Squats
Max Double Unders until 14min. Mark
(16-22min.)
400m Run
500m Row
Max Back Rack Lunges 95/65
(24-30min.)
30 Alt. DB Snatch 50/35
30 Wall Balls 20/14
30 Air Squats
Max Double Unders until 30min. Mark
(32-37min.) QUALITY… Not time…
Strip the bar down and do max lateral barbell lunges with just the bar 45/35lb. (Left + Right = 1 rep) Go slow and controlled! If you get 50 before 5min. you can stop.
Daily D:
“Density Saturday”
5min. of DB Goblet Squats
https://www.youtube.com/watch?v=bLPpeBiBaPo
5min. of Alternating DB Push-Ups
https://www.youtube.com/watch?v=u__CyybrATU
5min. of Strict Pull-Ups
*Try to do 50% regular grip and the other 50% with underhand grip (chin-ups).
5min. of Deficit Single Leg DB Calf Raises
(Switch sides every 5-7 reps nonstop)
https://www.youtube.com/watch?v=1orsTuEvD88
5min. of Weighted DB Sit-Ups
https://www.youtube.com/watch?v=7HOeW1m684I
—————————————————
– Rest 90sec. Between Stations
– Inevitably, you will have to take many rest breaks, but try and keep them between 15-20sec.
– For weight, you want to choose something that you can do for like a set of 15-20 reps. Then start chipping away at sets of 6-8 for the remaining time (Unless otherwise specified)
50%
55%
60%
60%
65%
70%
*ADV feel free to go as heavy as you like as long as you’re building each set. You may also do SNATCHES if you like today 🙂