Strength:

Jerk (split or push)

5   reps @ 65% 1RM Jerk

3   reps @ 75%

1+ reps @ 85%

 

For max reps at 85%

 

 

Conditioning:

“Rock Shots”

10 Strict Pull-ups

15 Hollow Rocks

20 Wall Ball Shots (20/14) @ (10/9′)

250m Row

 

3 rounds for time

Compare to Wednesday, 29 January 2014

 

 

Mobility:

Quad Smash – 1:30/leg

Overhead T-spine Smash – 2:00

Posterior Chain Floss – 1:30/leg

 

 

Post load and reps, time, and experiences to comments