Wednesday 10/7/15

Cycle 2 Day 8

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

Oly Squat stretch, couch stretch, Iron Cross and Scorpion

2. Strength
SPEED Back Squat – 8×3 @62.5%
Controlled on the way down, explosive on the way up.

3. OLY
Split Jerk 6×3 @70-75% – 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.
 

5a. Met-Con
3 Rounds
20 KBS 53/35# 
Run 400m