January 24, 2018

​A. Push Jerk 5-4-3-2-1-1-1-1-1-1Every 2 minutes, for 20 minutes (10 sets):
Push Jerk

1. Set 1 – 5 reps @ 50%
2. Set 2 – 4 reps @ 55%
3. Set 3 – 3 reps @ 60%
4. Set 4 – 2 reps @ 65%
5. Set 5 – 1 rep @ 70%
6. Set 6 – 1 rep @ 75%
7. Set 7 – 1 rep @ 80%
8. Set 8 – 1 rep @ 85%
9. Set 9 – 1 rep @ 90%
10. Set 10 – 1 rep @ 90+%

Coach's Notes:
pause 2 seconds at the dip only

B. 20 minute EMOM of Deadlifts, Handstand Push-Ups, and Rowing

​Every minute for 20 minutes (5 rounds):
Minute 1

1. 5 Deadlifts @ 185/135 lbs

Minute 2

1. 10 Handstand Push-Ups

Minute 3

1. 15/12 Calories of Rowing

Minute 4

1. Rest for 1 minute

Coach's Notes:
Scale accordingly to the last few weeks of Gymnastic Overhead pressing work we have been doing.