Tuesday 10/20/15

Cycle 2 Day 17

1. Warm-up
2 Rounds
10 Pull-ups or ring rows
10 Back extensions
10 Air squats
b. 6×3 Seated box jumps with same weight vest as test week, at 70% of the of your max height. Be explosive.

Burgener warm-up, Oly squat stretch

2. OLY
Snatch 7×2 @80-85% – Drop and reset each rep
Full squat snatch, of course. Work up based on feel.

4. Met-Con
5 Rounds
10 Push jerk 135/95#  Sc:  115/75#  comp:  155/105lbs
15 Lateral bar burpees

 Extra Work
“Touch and Go Deadlift Skill Work”
3×5 at very moderate weight (Add 10/5lbs to last week)
It’s time to regain the skill of pulling consecutive deadlifts. The weight should never be a challenge to lift, only a challenge to lift perfectly. We will continue to build slowly in weight throughout the cycle, so you can stay modest now and reap the benefits then.