Wednesday 9/30/15

Cycle 2 Day 3

1. Warm-up
b. AMRAP 4 minutes
100 m Run
10 Empty bar thrusters

PNF squat stretch, couch stretch, butterfly

2. Strength
SPEED Back Squat – 8×3 @60%
Controlled on the way down, explosive on the way up.

3. OLY
Split Jerk 6×3 @70% – Drop and reset to rack 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.
3 Rounds
15 Cal Row
10 Toes to bar