Functional Fitness

_________________________________________________

Cheers to the weekend and our weekly Saturday Suck Fest. Some oly work to start today's session out - lot of volume on the HPC + Jerk complex (you're going to be doing 3 HPC then 2 jerks per set). For the block SN's, set the bar to just above your knees and focus on finishing your second pull. Today's Suck Fest is some more preparation for Murph in 2 weeks. Finally, for accessory work, Poundstone curl is just one set of 100 curls (usually with just the bar) without setting down. Rest however you want, but you cannot set the bar down. Enjoy the pump

A. Strength

Bench 1x5@ 75%, 1x3@85%, 1x1+@95%

B. Oly

HPC + Jerk 1x(4+2) @60%, 2x(3+2) @65%, 2x(3+2)@70%

C. Oly

Block SN (from knees) 5x2@75%

D. Saturday Suck Fest

3 RFT (wearing 20/14 vest)

Run 1 mile, 30 pullups, 40 ring push-ups, 50 WB (20/14)

E. Accessory

SA KB Suitcase carry AHAP 5x50' ea arm

Poundstone curl

Close grip bench 3x10

DB Chest fly 3x10