5-24-19

“Creating problems is easy. We do it all the time. Finding solutions, ones that last and produce good results, requires guts and care.”
-Henry Rollins, lead singer of Black Flag

JTP-20 (2).jpg

Strength & Conditioning
Strength: Odd Object
DB or KB Single Arm OH Squat
7/7 x 5 sets
*Working balance and stability in the shoulder, also squat positioning.
Rx/RxC: Add HS walks between sets. 25-50ft.


Metcon: For Time
30 Hang Power Clean (95/65)
30 Front Rack Lunges (95/65)
15 Push Press (95/65)
20 Hang Power Clean (95/65)
20 Front Rack Lunges (95/65)
15 Push Press (95/65)
10 Hang Power Clean (95/65)
10 Front Rack Lunges (95/65)
15 Push Press (95/65)

Team Training
A) Clean EMOM x 9min
Hang Clean + Halt Clean
1 + 1 - Building each min.
Start @ 60%

B) Behind the Neck Jerk
3-3-3-3-3-3

C) Metcon: For Time
30 Hang Power Clean (125/85)
30 Front Rack Lunges (125/85)
15 Push Press (125/85)
20 Hang Power Clean (125/85)
20 Front Rack Lunges (125/85)
15 Push Press (125/85)
10 Hang Power Clean (125/85)
10 Front Rack Lunges (125/85)
15 Push Press (125/85)

D) Accessory: Farmer Carries
5 x 60m
*60m= Start a back wall, and walk to the front of the gym, turn, and come back.

Jami Mendoza