MONDAY, MAY 16
Coach Jess Workout #3
For time:
400m run
50 back squat (95/65)
400m run
40 front squat (95/65)
400m run
30 overhead squat (95/65)
400m run
40 hang power snatch (95/65)
400m run
50 hang clean and jerk (95/65)
TUESDAY, MAY 17
STRENGTH
Bench Press
5×3
All working sets ≥ 70%, build in weight as needed.
METCON
AMRAP 10:
500/450m bike*
15 sit-up, abmat or GHD
WEDNESDAY, MAY 18
METCON
AMRAP 20:
1 deadlift (80%)
7 burpee-over-barbell
5 CTB pull-up
5 strict handstand push-up
THURSDAY, MAY 19
STRENGTH
Back Squat
3×10
Compare to 5/6/22. Warm up your squat prior to starting in on the working sets. You can build in weight, but all three sets should be challenging.
METCON
For time:
500m row
Run in heats to share equipment.
FRIDAY, MAY 20
STRENGTH
Every 1:30 x 7:
Power clean + push jerk + split jerk
(1+1+1)
Build in weight as needed.
METCON
3 rounds:
500m run
10 power clean (135/95)
10 shoulder-to-overhead (135/95)