Monday 8/29/16

2017 Cycle 1 – Week 3 Day 1

Miss the Cycle 1 Explanation Podcast? Check it out HERE.

1. Warm-up
3 Steady Rounds:
7 Double KB Front Squat
7 Push-ups
Run 100m

Then:  Couch Stretch, Lizard, Pigeon, PVC's, Shoulder mob on bands (if needed)

2a. Strength
Back Squat – 5×5 @75%

Or

2b. Strength
Strict Press – 1×3 @75%, 4×3 @80%

3. Met-Con
17 Minute Time Cap
“Mini Pennies”
6 Squat Clean 165/110
9 Chest to Bar
Run 400m
6 Squat Clean 165/110
9 Chest to Bar
Run 400m
6 Squat Clean 165/110
9 Chest to Bar
Run 400m
6 Squat Clean 165/110
9 Chest to Bar”