Saturday 9/5/15

Cycle 1 Day 20

1. Warm-up

b. 3×12 Hip extension

c. 2 Rounds

Row 250m

10 Box step-ups

5 Inchworms

2. Strength

a. No bounce bench press – 5×5 @77.5% – Slow on the way down, explosive on the way up.

3. Oly

Pause low hang clean and jerk 6×3 @70-80% of the last technically sound rep you hit last week – Drop, reset, and perform a perfect clean DL between each rep. Jerk the final rep only.

Please refer back to http://misfitathletics.com/rest-day-cycle-1-olympic-lifting-explanationtutorial/ for an in depth explanation on the oly work we will be doing in this cycle.

4. Met-Con

1/2 ‘Murph’

NO vest.  Partition pull-ups, push-ups, and squats any way you want.

800m Run

50 Pull-ups

100 Push Ups

200 Air Squats

800m Run