170330

Training Plan for Thursday, March 30th, 2017:

Wod with Class:
40 HSPU
400M Row
40 Push Press 95/65-lb
400m Run

Oly:
Jerk 5 x 2 @ 75-80% 1RM*

*Focus on quality & speed. What is one issue you want to work on and improve in your jekr?

Jerk Dip Squats
5 x 2*
*Start at 105% 1RM Jerk and build each set

Aerobic Capacity:
1 x 500 at Mod Pace
2 min Rest
3 x 200 (150 sprint + 50m easy)
2 min Rest
3 x 200 (100 sprint + 100m easy)
2 min Rest
3 x 200 (15 sprint + 150m easy)
2 min Rest
1 x 500 at Mod Pace
Total: 2800M

Midline Stability:
100 Hollow Rocks
100 Weighted Abmat Sit-Ups 50/35-lb