Friday, 25 November, 2016

Susan walking it out.

Workout of the Day:

2 Rounds

Run 100 meters

20 Low plate jumps (like a box jump but only 4-10″)

15 Deadlifts (empty bar)

10 Thrusters (empty bar)

1)Push Jerk Progression

2)Hang Power Clean Progression

Every 5 minutes for 3 Sets

5 Thrusters

5 Push Jerks

5 Hang Power Cleans (155/105)

Run 400 meters

At the 18 minute mark:

Every 5 minutes for 3 Sets

10 Deadlifts (275/185)

20 Box Jump Overs (24/20), lateral jumps are permitted)

25/20 Cal Row

Couch stretch, 90 seconds per side