Tuesday 11/17/15

Cycle 3 Day 2

1. Warm-up (8 minutes total)

a. Hip Extensions 1×15 then 3×10 hugging 45/25lbs plate

b. 3 Rounds

10 Empty bar high hang squat cleans

10 HRPU or 5 HSPU

3 Position Lunge, Iron Cross/Scorpion, Shoulder mob on bands

2. OLY

‘PortSide Clean Complex’ 5×2 @80-90% of 1RM found during test week –power clean-push jerk-front squat-hang squat clean-split jerk ....drop and reset between full complexes

This will feel like conditioning, especially if you do it right.  To clarify this will be five sets of power clean-push jerk-front squat-hang squat clean-split jerk for a double, dropping the bar and resetting after the first “rep”.  The weight is easier to lift the faster you do it, you’ll just have to deal with the ridiculous heart rate spike after.

3. Met-Con

18-15-12-9

Sumo DLHP 115/75lbs

Burpees to 6″ target