TUESDAY
| Strength
8 sets for load: 3 Push presses + 2 Push jerks + 1 Split jerk *Perform a new set every 1:15
Today’s lifting should see beginner and intermediate lifters perfecting the mechanics of the three movements with lighter loads, whilst experienced lifters may increase across sets to a heavy but sub-maximal complex for the day. |
| WOD
5 x 2-minute Rounds for Reps: 12 Burpee box jump-overs 24/20” Max shoulder-to- overheads 52/35kg in remaining time *Rest 1-minute between rounds
Rx+: 61/43kg Active: 9 Burpee box jump-overs, 43/30kg Lifestyle: 9 Burpee box step-overs 20/16”, 35/25kg
The workout should see BBJO inside 1:00 across all rounds, allowing 1:00 on shoulder-to-overheads with light-moderate loads that allows sets of 10+ when fresh. Athletes should set the precedent with round 1 and then aim to match or improve across rounds. |