This week we are publishing our Premium Competition and Masters Programs on the blog!
If you follow the blog consistently you’ll see the increased amount of detail and direction.
Complete in Order
Strength:
Jerk balance: 30-40/5*3 sets
2 Jerk Dips + 1 Jerk w/ 3 sec. hold in catch
40/2
50/2
60/2
70/1
75-85/1*4
BS: 3 sets working up… 4th set = 10RM
*get 10 reps, don’t stress if you have more in the tank
*blog coming this week outlining strength progression
Conditioning:
25 min. Clock
*you will be moving for 25 min. continuesly, never stop
AMRAP
200m Run
50m walking lunges
10m Burpee broad jumps
20m HS walk (scale w/ 40 alt. shoulder taps)
*feel to do this at a track or any open space
Immediately into…
50 weighted situps AFAP
For free access to the App and access to Competition – Premium head to http://www.wodfollow.com/powerandgrace-competition