Monday 9/21/15

Ladies and Gents, welcome to the beginning of Cycle 2.  If you’ve been following you know we begin each cycle with a testing week.  For anyone new to the family, you will re-test this work again like in every other cycle in 5-7 weeks.  The volume is a touch lower in test and re-test weeks, so we’re asking the focus and intensity to be taken way up.  A new cycle provides an opportunity to re-evaluate your training and goals.  We look forward to tracking your progress this week, and into the new cycle.

Cycle 2 Test Week Day 1

1. Warm-up
 3 Rounds
5 Wall Ball Cleans

5 HRPU 
5 Ring Dips

Then:  Shoulder mob with 2.5 #'s, PVC pass thru's, Clean Progression with barbell

2. Lift
Find 1RM Clean and Jerk

3. For Time
6 Squat Cleans 155/115
6 Pull-ups
Run 400m
6 Squat Cleans 155/115
6 Pull-ups
Run 400m
6 Squat Cleans 155/115
6 Pull-ups
Run 400m

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