Iron Sharpens Iron

04/18/2019

EMOM 10:00
3 stop clean dead + clean pull + hang power
clean + FS + push jerk
*Empty BB or lighter

1.5 mile time trial

Walk 1 lap

4 rfq
:30 front leaning rest on rings
10 alt thread the needle
:30 side plank L
5 sumo inch worm
:30 side plank R
:30 pinch grip plate hold AHAP

04/17/2019

Mary

Walk 1 lap

1:00 couch stretch R
1:00 couch stretch L
1:00 rig ham stretch R
1:00 rig ham stretch L
1:00 butterfly stretch
10 thoracic ext rotation R
10 thoracic ext rotation L

04/16/2019

EMOM 10:00
A – Burgener warm up + 5 pass thru
B – 3 OHS @ 5311

AMRAP 20:00
20 cal row / bike
Up and back bear crawl
*Teams of 2, alt rds

Walk 1 lap

3 rfq
50M btms up KB carry R AHAP
50M btms up KB carry L AHAP
10 alt log roll
8 palloff press

04/15/2019

EMOM 5:00
:20 HS walk practice

EMOM 5:00
Split jerk x 3
Empty BB or lighter

Every 1:30 for 15:00 (10)
Split jerk x 1
60-65-70-75-80-85-85-85-90-90

Start at 50% and take 15:00-20:00 to build to today’s
heavy not max set of 3 deadlift

Easy 10:00 jog, 5:00 out 5:00 back