Phone: (813) 440-8882

Wednesday March 13th

12
Mar

Wednesday March 13th

Warm up-
800 m run (morning classes run four 200’s so we dont drag dirt in)
Then
4Rounds
5 pull ups
10 push ups
15 squats
10 pass throughs

Review press, push press, push jerk…. as a family!

Strength
Strict press- Work your way to a 1 rep max, start light, get at least 7 sets to get there. Might look like this after 2 sets of empty bar press
5,5,(60ish %)3,3,3 (working up) 1,1.1+ until you fail
Next Push Press, work your way to a 1 rep max. Start where you left off on your strict press. Add slowly… 2.5s and 5’s, this should be about 7 more sets
Last Push jerk. Start where you left off on push press… add slow, probably lest sets on this one but go until you fail

Wod-

Running Annie
50-40-30-20-10
Double unders
Sit ups
run 400 between each round

if you dont have doubles TRIPLE the number of jump rope
150,120,90,60,30



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