Tuesday 9/1/15

Cycle 1 Day 17:

1. Warm-up

 3 Rounds

10 OH walking lunges with empty bar

10 Light KB swings

2. Strength

Work up to ONE heavy set of 3 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 10-20lbs more than week 1 depending on difficulty moving through the past three weeks.

Warm up with light triples, moderate doubles, then heavy singles until your weight for the set of 3.

3. Oly

a. Pause low hang snatch 6×3 @70-80% of the last technically sound rep you hit last 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.

4. Met-Con

3 Rounds

15 Front squats 135/95lbs

15 Lateral bar burpees

Cool Down:  3 Position Lunge, Leg Swings, Shoulder mobility with the bands, Foam roll/lacrosse ball smash