04 OCTOBER 2017 THE DESK JOCKEY
– 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.
ODD Minutes: 3 Push Jerks @70-75%
EVEN Minutes: Pistol Practice x 5 Reps each leg
Run 400 Meters
30 Air Squats
15 S20H (135, 95)
17min time cap
1b) Barbell Reverse Curls: 3 x 10. Rest 30s.