Tuesday 12/15/15

Cycle 3 Day 22

1. Warm-up

Dynamic around the mats

Then:
12 Hip extension hugging 45/25lbs plate

12 Burpees

Spiderman lunge, Oly squat stretch, Puppy Dog, PVC pass thrus, clean progression

2. OLY
Every other minute on the minute for 10 minutes (5 rounds) – 2 PortSide Clean Complexes @80-90%* of 1RM found during test week – drop and reset between full complexes.
*The goal here is to finish all sets starting every other minute, if that is possible at the percentages use them.  If not, scale weight down.  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..

Met-Con
"Fran"
Thrusters 95/65lbs
Pull-ups

EXTRA:
Find your 5RM ‘Pretty’ touch and go deadlift – Add 10-20lbs to week 3
The deadlifting in this cycle is for athletes that struggle with heavy, in met-con, touch and go deadlifts.