Cycle 1 Day 20
b. 3×12 Hip extension
c. 2 Rounds
10 Box step-ups
a. No bounce bench press – 5×5 @77.5% – Slow on the way down, explosive on the way up.
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.
NO vest. Partition pull-ups, push-ups, and squats any way you want.
100 Push Ups
200 Air Squats