Jerry Swinger

Nov 10th, 2014

Category: Competitor

Jerry Swinger

Shane on the rise

Shane on the rise

Warm-up
6 goblet squats
5 single arm snatches each arm
4 windmills each arm
3 Turkish get ups each side
2 arm bar stretches each side
1 bar muscle up
Add weight and repeat

Oly
Every 2 Minutes for 12 minutes (6 sets)
-2 Touch and Go Squat Cleans
-1 Push-jerk
-1 split Jerk
Warm-up properly, begin at an appropriate weight, ascend as able

Strength
Back Squat
3-3-3-3
-Between sets complete 5 weighted pull-ups, or strict pull-ups depending on ability

WOD
“Jerry Swinger”
30 Wallballs (20/14)
30 Kettlebell swings (2,1.5)
60 Box Jumps (24,20)
30 Kettlebell Swings
30 Wallballs

DISCUSSION 2 Comments

  1. Dave Chaput 11/11/2014 at 6:46 pm

    Oly: worked up to #205
    BS: #245 – worked up to 1.5 pood strict PU
    WOD: 8:40

  2. JonesMike 11/11/2014 at 1:12 am

    PR deadlift shano