Jocilyn Yarnell

Thursday 9/15/16

5×3 Strict Press at 80-85% 1RM Strict Press B. 10x250m Row—rest 1:1 –pair up with someone and alternate rounds until each person has completed 10 Rounds C. 3 Sets 20s Hollow Hold+15 V-ups 45s Back Extension Hold

Wednesday 9/14/16

A. 3 Rounds for Time 1 Minute Max Reps Push UPs+400m Run 1 minute max Reps Sit ups+400m Run 1 minute Max Reps Air Squats+400m Run PLEASE RECORD MAX reps especially if you are doing the Challenge *Rest 2 minutes … Continued

Tuesday 9/13/16

A.Every 2 minutes for 12 minutes; 3 cleans at 70% 1Rm Can rest up to 10s between singles. B. Courtesy of CompTrain “Twister” Running Clock… at the 0:00 3 RFT: 10 Power Snatch, 95/65 10 Bar Burpee at the 10:00 … Continued

Monday 9/12/16

A. 3.5 Mile Run (4 loops) This is for the Challenge for those of you who are doing it; please note your exact time. OR B. Optional lifting 5×2 High Hang snatch at 70% 1RM Snatch 5×3 Tall Jerk 1×1 … Continued

Thursday 9/8/16

A.3 Sets not for time 8 Single arm Dumbbell Row 15 v-ups 10 Dips B. 18 Minute EMOM 1st–15/12 calorie Row 2nd–10 Burpees

Wednesday 9/7/16

A. E2mom 16 min 1 snatch at 82% —if you missed 2 or less reps last week; add 5 lbs B. 5 Rounds for Max Reps Hang Power Cleans Max Reps Strict HPSU C. 500m ROW for Time RX= Body … Continued

Tuesday 9/6/16

“Eva” 5 RFT 800m Run 30 KBS, 2/1.5 pood 30 Pull ups Scaled– 1/2 Reps or 3 full Rounds Additional lifting to be completed during open gym 4×2 Cleans at 85% of your 1RM –increase by 5lbs if you did … Continued

Friday 9/2/16

A. 4×5 Strict Press B. 20 Minute AMRAP 5 Power Cleans 115/80 10 Pull-ups 15 Wallballs Additional strength to be performed during open gym A. Front Squat 1 at 90% 2×2 at 90% minus 10-20 lbs B.4×5 Snatch High Pulls … Continued

Thursday 9/1/16

A.5×3 Deadlift at or above 80% B.at the 0:00 AMRAP 5 200m Run 10 TTB at the 10:00 AMRAP 5 10 200m Run 15 KBS, 2/1.5-pood at the 20:00 AMRAP 5 15 Cal Row/10 Cal 10 Thrusters, 95/65 at the … Continued

Wednesday 8/31/16

A. 8×1 Snatch at 82% 1RM B. For Time 800m Run 25 HSPU 600m Run 20 HSPU 400m Run 15 HSPU 200m Run 10 HSPU 100m RRun 5 HSPU Additional Lifting to be performed during open gym times 4×3 Thrusters … Continued

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