Saturday 180414 – Experienced

Strength
Push Press + Split Jerk 4x(3+2), from the floor

Compare to 4/3/18. Start around 70% of your 1RM or heavy single from last week.

Conditioning
5 rounds, In 90 seconds complete for times of:
3 Split Jerks, from the floor (185/125)
6 Chest to Bar Pull ups
9 Hand Release Push ups
Rest 90 seconds

Rx+
5 rounds, In 90 seconds complete for times of:
3 Split Jerks, from the floor (185/125)
4 Muscle ups (Ring or Bar)
5 Strict HSPU
Rest 90 seconds

Here’s what’s on tap for Sunday and Monday’s Experienced classes:

Strength
Cluster Front Squats 4×2.2.2.2, across at 5 RM, 10-15 seconds between doubles

Rest 3-4 minutes between sets. Compare to 4/8-4/9/18. If possible, increase loading from last week by 5-10#. You may have noticed we did cluster front squats last week. We will continue to do so in a pattern where we slowly decrease total volume to allow for increased loading each week. In several weeks (early June) we will finish our Front Squat cycle with a 1 RM test.

Conditioning
3 sets of 2 minute AMRAP:
200/150 m Row Sprint
AMRAP Toes to Bar

Rest 2 minutes between rounds. Score is total toes to bar completed.