Tuesday 8/18/15

Cycle 1 Day 7

1. Warm-up

a. 3×5 RDL (Explanation Video)

b. 3×10 GHD sit-ups

Burgener warm-up

2. Strength

Work up to ONE heavy set of 4 deadlifts – Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat. The goal is to lift the same weight you used for your set of 3 last week.  Warm up with light triples, moderate doubles, then heavy singles until your weight for the set of 4.

3. Oly

Pause power position snatch 7×2 @80-90% of the last clean rep you hit during test week – Drop, reset, and perform a perfect snatch DL between each rep.  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. DO NOT jam the bar into your hip pocket and bounce it out so you can write a big number for your score. It’s time to start over and clean the movement up. Pause, exented through heels. No heaving.

4. Met-Con

3 Rounds

100 Double-unders  Scaled:  50 Double Unders or 300 Singles

20 SDHP 115/75lbs