Tuesday 9/13/16

2017 Cycle 1 – Week 5 Day 2

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

1. Warm-up
3 Steady Rounds:
20 Box Jumps
12 Single-Leg Kettlebell Deadlifts
8 Ring Dips

Then:  Spiderman Lunge, Inchworm, Iron Cross, Scorpion, PVC's, Burgener warm-up

2. Strength
Deadlift – 1×4 Heavier than Week 2
Controlled on the way down, take the hands off the bar, complete the next rep. Try to go heavier than Week 1.

OR
Pause Low Hang Snatch – 7×2 @ 80-90%
Please see Demo Video HERE
Drop and reset after each rep.

3. Met-Con
3 Rounds for Time:
20 Alternating Pistols
15 Deadlift 205/135lbs
10 C2B pull-ups/ 12 Pull-ups