Week 3 FRIDAY NIGHT THROW DOWN WEEKLY CHALLENGE
Accumulate 3 minutes hanging from the bar.
+
3 minutes of pigeon right and 3 minutes of pigeon left
Essentials:
A.
4 Sets
Push Press x 5 reps
On the 2:30 Min
B.
10min EMOM
Odd: Hang Power Clean x 10 reps Training Bar or Empty Barbell
Even: Box Jump x 5 reps
C.
For Time:
Incline Push Up x 30 reps
Kettlebell Swing x 75 reps light
Incline Push Up x 20 reps
Kettlebell Swing x 50 reps moderate
Incline Push Up x 10 reps
Kettlebell Swing x 25 reps heavy
Fitness:
A.
4 Sets
1 Press + 2 Push Press + 3 Push Jerk x 1 Complex
On the 2:30 Min
B.
10min EMOM
Odd: Power Clean x 4 reps 70%
Even: Under Hand Vertical Med Ball Throw x 5 reps 20/14
C.
For Time:
HSPU x 30 reps
Kettlebell Swing x 75 reps 35/25
HSPU x 20 reps
Kettlebell Swing x 50 reps 55/35
HSPU x 10 reps
Kettlebell Swing x 25 reps 70/55
Performance:
A.
4 Sets
Pausing (3 sec in dip) Split Jerk x 3 reps Complex 70% of C&J
On the 2:30 Min
B.
10min EMOM
Odd: Power Clean x 4 reps 70%
Even: Under Hand Vertical Med Ball Throw x 5 reps 20/14
C.
For Time:
HSPU x 30 reps
Kettlebell Swing x 75 reps 35/25
HSPU x 25 reps 2.5” deficit
Kettlebell Swing x 50 reps 55/35
HSPU x 20 reps 5” deficit
Kettlebell Swing x 25 reps 70/55
+
Competitor Session 2:
A1.
3 Sets
Inverted Kettlebell Kneeling Press x 5 per arm
Rest 1min
A2.
3 Sets
Weighted Pull Up x 5 reps
Rest 1min
B.
10min EMOM
Airdyne x 10sec sprint