“It is never too late to be what you might have been.” -George Eliot
Tilton-San
LEVEL 1
4×3 Overhead Squat
x3 Glute Ham Raise
Then
5 Walking Prowler Push
LEVEL 2
SKILL
4×3 Hang Power Snatch
STRENGTH
Back Squat
5 @ 75%
3 @ 85%
1+ @ 95%
METCON
12 Minute AMRAP
30 Double Unders
15 Push Press (75/55)
10 Pull Ups
COMPETITION
A.
Take 20 minutes to build to a heavy Jerk
Split jerk is preferred…unless of course you want to squat jerk like this guy – he’s a pretty decent lifter.
B.
On the minute, every minute, for 12 minutes:
6 Push Press (115/75 lbs)
8 Pull-Ups
10 Kettlebell Swings (32/24 kg)
(If you fail to finish a round within the minute, finish out the round and rest the remainder of the minute you bled into, then pick up again at the top of the next minute. E.g. – completed 10 swings at 9:10, rest 50 seconds, begin again at 10:00 . . . and only complete 11 rounds – do not make up missed rounds at the conclusion of 12 minutes.)
Short session today . . . rest up and be ready to finish the week strong on Friday and Saturday.
