Friday 10/23/15

Cycle 2 Day 19

1. Warm-up
a. Two minutes of banded glute activation
b. Row 750m – Keep heels flat to warm up glutes and hamstrings – Push hard pace
c. 7×1 Seated box jumps with same weight vest as test week @90-100+% of the height you got during test week.
Start at 90% and work up. If they are going great, try to hit a small 1-2″ PR. If not, just get 7 successful reps over 90%.

2. OLY
Clean and Jerk 7×2 @80-85% – Drop and reset each rep
Full squat clean and split jerk. Work up based on feel.

3. Strength
Push press 4×3 @90%

6a. Met-Con
AMRAP 20 minutes
30 Wallballs 30/20lbs
20 GHD sit-ups
10 Power Cleans 135/95#