Conditioning:

“Rogue at the Redlands”

30 Double Unders

25 Kettlebell Swings (55/35)

20 Overhead Lunges (stationary w/plate)(45/35)

15 Toes-2-Bar

 

3 rounds for time

Compare to Tuesday, 25 October 2016

 

Strength:

Jerk

Start at 25% 1RM Clean and Jerk, perform 2 Jerk, and then increase load by 10% each set for the first 5 sets. Then drop increase to 5%, and only do 1 Jerk each set, until reaching failure.

 

For max load

 

Flexibility/Mobility:

Hip Capsule – 1:30/side

Plantar Surface – 1:30/foot

Prone Shoulder Flexion – 2:00

 

 

Post time, max load, and experiences to comments