Thursday January 4th, 2018

Power

Build to a heavy Jerk in 10 min

EMOMx 10

1 push press

1 power jerk

1 split jerk

@ 70% of jerk

Supplemental

Breather

5 rounds

30 sec Row for Cals

Rest 2:00

Extra Credit

Rom Wod

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Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

~Greg Glassman

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