Thursday 19.3.2020


Push Jerk Strength

Every 2:30-3:00 for 5 sets

Set 1: 5 Push jerk

Set 2: 4 Push jerk

Set 3: 3 Push jerk

Set 4: 2 Push jerk

Set 5: 1 Push jerk


Bench Press + Accessory

3 Rounds for quality:

150m Run

7 Bench Press

15 Arm haulers

15-20 Tuck crunch

0:30 Plate pinch hold

*Complete the 3 rounds in any order you prefer*



12:00 CLASS

"Thrust Up"

EMOM for 15:00:

5 Dumbbell thrusters

5 Pull-ups




AT HOME:

STRENGTH

Limited Equipment

Explosive Work

Ballistic Push-up

5-5-5-5-5

*Perform for max height on each rep.

Rest approximately 1:30 between sets.


No Equipment

Explosive Work

Clapping push-up

5-5-5-5-5

*Rest approximately 1:30 between sets



ACCESSORY

Limited Equipment

3 Rounds for quality

150m Run or :45 seconds running

7 DB or Barbell Bench/Floor press

15-20 Arm haulers

15-20 Tuck crunch

:30 sec. Weighted hold


No Equipment

3 Rounds for quality

150m Run or :45 seconds running

7 Ballistic/Clapping/Regular Push-Ups

15-20 Arm haulers

15-20 Tuck crunch

:30 sec. Weighted hold

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Contact

(321)-749-1654

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