Jack Goes to Nationals

Jack Goes to Nationals

Read more about Jack and about his journey to Strongman Nationals. We got a BIG thing coming tomorrow. Stay tuned for more! So proud of this dude!!

DONATE TO JACK FOR HIS TRIP TO VEGAS. HE LEAVES WEDNESDAY!

 

TUESDAY

CrossFit

Strength : Push Press
3-3-3-3-3, pause for 2s each dip

  • 3-5 Strict Pull-Ups after each set

WOD : 12m AMRAP
7 Thrusters 135/95
14 Overhead Squat
21 Wall Ball
rest 45s after each round

S: 75/55, Front Squat
L1: 95/65

Rx+: 155/105

 

Strong

Lift : Clean and Jerk
10 Minutes to get from 40-70% 1rm
then E90s for 8 sets : 1 Rep up to 95%

Accessory : Clean Pull, 110%, E30s for 5 sets, then EMOM 10m, 3 high bar back squat

Conditioning : 12m AMRAP
7 Thrusters 135/95
14 Overhead Squat
21 Wall Ball
rest 45s after each round

 

The Program

1. Strength and WOD

2.  Low Bar Back Squat
5-5-3-3-2-2, start @ 40% increase by 10% each set, complete in 12 minutes start to finish
then 3X8 @ 75%, rest 2:00 between

3. Low Hang Snatch
3×3 then 3×5, increase/decrease as needed

4. 400m off object carry (stone, yoke, etc). Cap at 10 minutes.

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