5.23.12 "Stir Crazy"


Split Jerk - 1x5@60%, 1x4@70%, 2x3@80%

Turkish Getups - 3x3 each hand

Push Press - 1x5@45%, 1x4@55%, 2x3@65% of your 1RM Jerk (mandatory pause 3 sec. at lockout)

sets x reps

If you don't know your 1 Rep Max, use trial and error. The first set is always a warmup set. The second is preparing your body to go heavy. Sets 3/4 should be hard to get the final rep. If you can complete sets 3/4 easily add weight.

-Coach Casey


13 min:

8 Deadlifts (135/95)

10 bar hops

8 Kb swings..... from here, the Deads and kbs increase by 2 until the time cut. Bar hops stay at 10, SO.....


10 DL

10 Bar hops

10 Kb


12 DL

10 Bar hops

12 Kb


-the doll