Thursday 9.2

Weightlifting

A. Tech Primer - 1 Power Clean + 1 Hang Clean + 1 Jerk - Work up to 70% of your best clean and jerk and then continue warming up single clean and jerks for part B. 

B. Clean and Jerk 3x1 @90%

C. Clean Pull - 2RM with 5-6 second eccentric

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A.  Bench Press 5-5-5-5-5 - first set of 5 should be easy, last set should be hard. No fails. 

B.  Ring Push-ups 3x12-15

C.  Single arm DB press 3x10 (each arm) 

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A. "Unbroken Burpee Challenge" 

10 unbroken burpees every 30 seconds. 

1 round counts if you can complete 10 burpees in 30 seconds. The max score attainable for this workout would be 20 rounds, or 200 burpees. 

If you get 9 burpees in 30 seconds, that means the score does not count. 

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Powerlifting

A. DB Deadlift 3x12 AHAP

B. Zercher Squat - play with this and keep it light. Do 5-6 working sets of 3-5 reps, LIGHT. Do not under any circumstance load your body too heavy since this is a new movement. If you're not comfortable with this movement - i'll show you on Wednesday night or Thursday night. 

C. Inside Grip Bench Press 3x12

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5 rounds, not for time

10 box jumps
10 wall-balls
1 minute double unders or double under practice

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A. "Unbroken Burpee Challenge" 

10 unbroken burpees every 30 seconds. 

1 round counts if you can complete 10 burpees in 30 seconds. The max score attainable for this workout would be 20 rounds, or 200 burpees. 

If you get 9 burpees in 30 seconds, that means the score does not count.