Wednesday 8/19/15

Cycle 1 Day 8

1. Warm-up

3 Rounds

10 Cal Row

2. Strength

a. Back squat 4×4 @82.5%

b. Strict press speed work – EMOM 10 minutes 3 reps @62.5% AFAP

Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.

3. Met-Con

AMRAP 15 minutes

Row 250/200m

10 OHS 135/95lbs

10 CTB pull-ups

Cool Down:  Couch stretch, Pigeon stretch, Piriformis stretch, Shoulder mob on the bands, foam roll/lacrosse ball smash