Tuesday 10/6/15

Cycle 2 Day 7

1. Warm-up

Dynamic Warm-up
a. Run 800 m
b. 8×3 Seated box jumps with same weight vest as test week, at 70% of the height you got during test week. Be explosive.

2. OLY
Snatch 6×3 @70-75% – Drop and reset each rep
Full squat snatch, of course. Work up based on feel.

3. Strength
“Touch and Go Deadlift Skill Work”
3×5 at very moderate weight (Add 10/5lbs to last week)
It’s time to regain the skill of pulling consecutive deadlifts. The weight should never be a challenge to lift, only a challenge to lift perfectly. We will continue to build slowly in weight throughout the cycle, so you can stay modest now and reap the benefits then. If you need help with starting percentages, the area of 60% will work.

4. Met-Con
AMRAP 16 Minutes
15 Calorie row
15 Box jumps 24/20″
10 CTB pull-ups  scaled:  Ring Rows

Cool Down:  Shoulder mob on the bands, 3 Position Lunge, Foam Roll