Saturday: No classes. Come check out the JonesN4 Weightlifing Classic today!
Friday: BSq (int) + Push-Pull (int-AMRAP/MAP) A) BSq @ 10X1 tempo, 3×10 reps, rest 2 mins *again, increase this by 5lbs on last week’s efforts. B) For Time: 1 Push Press @ 135/95lbs 10 T2B [...]
Thursday: C&J (EMOM) + Upper Gym EMOM/Core + Rowing MAP A) P Cl + High Hg P Cl + Split Jerk, 1.1.1, every 60s x 8 sets. 4 sets @ 70%, 4 sets @ 75% of 1RM P Cl B) 5 Sets of: 2 RMU 6 SDBJ @ [...]
Wednesday: Mixed MAP (low %) + Mixed MAP (85-90%) A) 20 Min @ 75% effort: 400m Row 6 Alternating KB TGU @ 16/12kg 50 Reverse Single Unders 50ft Walking Lunge 50ft Bear Crawl + rest 5 mins + B) 20 [...]
Tuesday: Sn (EMOM) + IGT A) Below Knee Hg P Sn + Above Knee Hg P Sn, 1.1, every 60s x 8 sets. 4 sets @ 70%, 4 sets @ 75% of 1RM P Sn *adjust loads as needed. B) 10 sets @ 75% effort of: 250m Row [...]