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Wednesday 141217


Because why not? And a photo bomb by Susannah...
Fitness

A. Back Squat: 5x5, Build to AHAP, 2min clock
B. Split Jerk: 10x1, 1:15 clock, from the rack

Notes: On the SJ, build to AHAP with PERFECT TECHNIQUE. Footwork and positions are the priority.

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For Time:
50 Wall Balls, 20/14 to 10'/9'
40 KBS (American), 24/16kg
30 Box jump-overs, 24"/20"
20 TTB
10 Burpee Pull ups

Notes: Record time for chipper on board.

Performance

A. FS, 3x5 @70-75% 1RM, rest 3 min b/w sets, same weight all sets don't build
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3 sets at 80%, 90%, 100% effort:
Row 500m
15 burpees
15 CTB pull-ups
15 PC and jerk, 135/85#
85 DU
Rest 4 min between sets

Notes:
– A shouldn't be 5RM; use same weights all sets and just get in quality reps
– show a decrease in time per set (that means you're gonna have to start REALLY slow)
- J-Earley: 6:24, 7:24, 7:31 (yes, that's opposite of what should happen; was not feeling good on that day)

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