Tuesday

10
Feb

Tuesday

Iron Strong Athletics – Strength and Conditioning

Warm-up

Warm-up (No Measure)

:30 Single Unders

:30 Single Leg Single Unders (Left)

:30 Single Leg Single Unders (Right)

:30 Backwards Single Unders*

:30 Double Under/ Double Under attempts

*Rope rotates in the opposite direction

-THEN-

AMRAP X 4 MINUTES

5/5 BB Single Leg RDL

5 BB Strict Press

5 BB Push Press

5 BB Push Jerk

10 Lunges

Strength

2 Push Press + 1 Push Jerk + 1 Split Jerk (1 complex = 1 set x 4 reps Build to a mod/heavy)

5 SETS*

2 Push Press

+

1 Push Jerk

+

1 Split Jerk

*Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor.

Workout

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – MIN 1 – 7 Push Press then Max Push Jerks Until :50 (115/75)|(75/55)

MIN 2 – 5 Burpees then Double Unders Task Priority*

*Intro – 75 Fast Single Unders

Rx – 40 Double Unders

(Score is Reps)
Score = Total Reps of the Push Jerk

(don’t include push press or doubles)

Rx = Weight + completing 40 doubles