Friday 09042015

BB Gymnastics:
4 Sets of the IGT Press Complex: 2 Strict Press, 4 Push Press, 6 Push Jerk
*Remember, This week is our deload week. Begin at 75% of your strict press. Add 10% of that number to the bar for the push press, and then add the same amount of weight again for the push jerk. Ideally you have people around you who can add the weight for you while it is racked, or you have jerk blocks and you can quickly do it yourself. No resting during sets.

Strength:
Deadlift – 5@60%, 5@65%, 5@70%

Met-Con:
10 minute AMRAP of:
100M Run
5 Deadlift (285/155)
7 Pull Ups
9 KB Swings (70/44)
-Rest 3 minutes then-
7 minute AMRAP of: (same work)
5 Deadlift (285/155)
7 Pull Ups
9 KB Swings (70/44)

Pain WoD: (Wodapalooza WoD #7)
For Time:
10 Thrusters (155/105)
20 Toes to Bar
10 Power Snatches (155/105)
10 6″ Def. HSPU
100 Double Unders
10 6″ Def. HSPU
10 Power Snatches (155/105)
20 Toes to Bar
10 Thrusters (155/105)

Endurance:
5x500m Row
*All sets performed at about 80%. Rest 30 seconds between rounds.

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