THE DESK JOCKEY

cfbb 1004

04 OCTOBER 2017 THE DESK JOCKEY

Training Intent

– Strength: The intent today is to work with the same load for all sets with the Push Jerk. These can be done Touch n go if possible. Loads should be moderate.

Pistol work on EVEN minutes should allow you to get in some practice or work sets depending on your ability.

– Metcon: The intent with todays piece is to perform all sets with a 80-85% effort. You should be able push youir 400m pace right out of the gate.

Loading for S20H should be a moderate weight that can be done in 3 sets or less.

The air squats will serve as “recovery” between running/S2OH sets so pace these so you can regain your breathing.

#cfbbfit
#cfslsmooth

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Metcon (Weight)
EMOM 12:
ODD Minutes: 3 Push Jerks @70-75%
EVEN Minutes: Pistol Practice x 5 Reps each leg

record weight on PJ
Strength
Metcon
3 RFT:
Run 400 Meters
30 Air Squats
15 S20H (135, 95)

Masters/Teens: (115, 75)
17min time cap
Goal’s Gym
Metcon (No Measure)
1a) Elbows Out Tricep Extensions: 3 x 15. Rest 30s.
1b) Barbell Reverse Curls: 3 x 10. Rest 30s.

https://www.youtube.com/watch?v=_6CEUk0KHiY