Warm Up
AMRAP 10
45 secs Machine
50 ft. Burpee Broad Jump
10 Push-ups
14 Alternating V-ups
Weightlifting
Week 10
I. For Time
30 Bench Press @ 80%
II. Every 2:30 x 6 sets: Push Press
1 x 5 reps @ 60%
1 x 5 reps @ 65%
1 x 5 reps @ 70%
1 x 3 reps @ 70%
1 x 3 reps @ 75%
1 x 3 reps @ 80%
III. Every 1:30 secs x 5 sets: Dip Drive
1 x 3 reps @ 100%
4 x 3 reps @ 100%+
% based on 1RM Split Jerk
Conditioning
AMRAP 16
12 Squat Clean
15 Toes to Bar
16 / 12 cal Row
RX 115 / 75 lbs
Scaled 95 / 65 lbs
Accessory Work
3 Rounds for Quality
10 L/10 R Single Arm Dumbbell Bench Press, pick load
15 Barbell JM Press, pick load
20 L/20 R Single Arm Banded Tricep Push Down
Comments