TESTING WEEK
A. In 20 minutes, find your 1 RM or your 3 RM clean and jerk
Beginners: 5, 5, 5, 5
B. BENCHMARK FRAN- You love her and you hate her... She is a force not to be taken lightly...
On the other hand, she is just another training session. Have Fun!
See -September 20, 2013 and March 4, 2013
21-15-9
Thrusters 65/95 lbs
Kipping pull ups/chin ups
To do prescribed your first round should be broken up into no more than 3 sets.
Reduce reps/weight if necessary.
May use a band for kipping IF you have a 30 sec eccentric.
Beginners:
5 ring rows @ 31x1
7 thrusters (unbroken - slow and controlled)
rest 90 sec.
5 sets
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