“Motivation is what gets you started. Habit is what keeps you going” – Jim Rohn
——————–
Monday 3/23
A) EMOM x 8 min
– 2 split jerks at 75% off rack
+
For time:
2,4,6,8,10,12 reps of push jerk (155/105, 135/95, 115/75, 95/65)
– Run 200m after each set and after the last
Tuesday 3/24
A) E2MOM x 10 min
– 1 squat clean + 1 hang squat clean + 2 front squat
B1) Weighted/Negative pull up cluster 2.2.2 R10S/30S
B2) 14 tough front rack reverse lunges alternating; R2-3M x 3 sets
C) 500m row, R90S, 500m row (as fast as possible)
Wednesday 3/25
A1) Bench press @20X1; 10, 10, 10; R20S
A2) Standing BB curls 12, 12, 12; R30S
A3) Isometric top of pull-up hold ALAP; R3M x 3 sets
+
10 min AMRAP @85%
– 2 Wall walks
– 4 Burpee box jumps – 24/20″
– 6 T2B
Thursday 3/26
(compare to 3/17)
5 min AMRAP @ 90%
– 7 wallballs (20/14#)
– 5 T2B
– 7 supermans
R3M
5 min AMRAP @ 90%
– Row 150m
– 5 burpee over erg
R3M
5 min AMRAP @ 90%
– 400 m run
– AMRAP sandbag get-ups
R3M
5 min AMRAP @ 90%
– 20 double unders (40 singles)
– 10 KB swings (53/35)
– 8 goblet squats
R3M
5 min AMRAP @ 90%
– 7 box jumps (24/20”)
– 5 DB snatches R (50-75/20-45)
– 7 HR push-ups
– 5 DB snatches L
Friday 3/27
Open workout 15.5 (last one)