Saturday 8/15/15

Cycle 1 Day 5

Miss the cycle 1 podcast?  Check it out here.

Mandatory work, in suggested order (Saturday is the day in Cycle 1 where we choose for you.  It’s all mandatory.):

1. Warm-up

a. 3×25 Band pull-a-parts (

b. Row 500m

2. Strength

 No bounce bench press – 5×5 @70% – Slow on the way down, explosive on the way up.

3. Oly

Pause power position clean 6×3 @70-80% of the last clean rep you hit during test week – Drop, reset, and perform a perfect clean DL between each rep. Jerk the last rep of each set. Please refer back to for an in depth explanation on the oly work we will be doing in this cycle. DO NOT jam the bar into your hip pocket and bounce it out so you can write a big number for your score. It’s time to start over and clean the movement up. Pause, exented through heels. No heaving.

4. Met-Con

AMRAP 30 Minutes

40 Wallballs 20/14lbs

20 Burpees to 6″ target

10 Clean and jerks 135/95lbs

Run 200m with med ball