20 Aug 14

Posted: August 19, 2014 by House of Bross in Workout

Warm up
500M row
15 Box jump / step down
15 Tuck jump
15 Push up
15 Strict press
15 Bent over row

5 x 10 WB with 50 sec rest
That is 5 sets of 10 WB

Push press
Set x Reps
1×5 @ 52.5%
5×4 @ 62.5%
4×3 @ 72.5%
3×2 @ 80%
Just like last week use you last Push press 1 or 2RM and or use 120% of your last Strict press to base you weight

8 min AMRAP
8 Thrusters @ 95/65
8 Lateral jump over the bar

Cool down
3 min row with a Pause at the end of each stroke(The Finish). Hold the handle at the chest for 1 sec before starting to go back to the start(The Recovery). Then 2 seconds to get to the starting position (The Catch) once you are at the Catch explode by driving to the back (The Drive).
Rowing Video


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