• Wednesday November 29, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d

    Strength

    Push Press and Push Jerk

    Push Press + Push Jerk

    Set 1: 10 PP + 2PJ @50%

    Set 2: 8 PP + 4 PJ

    Set 3: 6 PP + 6 PJ

    Set 4 PP + 10 PJ

    Set 5 2 PP+ MAX Reps PJ

    Start @ 50% and increase anywhere from 5-10% each set.

    record last set of 2 PP and PJ

    Metcon

    Metcon (Time)

    3 rounds for time of:

    100-ft. walking lunge

    50 squats

    50 hip extensions