Wednesday 10/28/15

Cycle 2 Day 23

1. Warm-up
3 Rounds
10 Hip extensions
10 Empty bar thrusters

2. Strength
SPEED Back Squat – 8×3 @70%
Controlled on the way down, explosive on the way up.

3. OLY
Split Jerk 7×2 @80-90% – Drop and reset to blocks each rep
The speed and technique of this lift are the goal in this cycle, improve both and weight will not be an issue.

4. Met-Con
20-15-10
HSPU
Cal Row
Push press 115/75lbs