Saturday 9/5/15

Cycle 1 Day 20

1. Warm-up

b. 3×12 Hip extension

c. 2 Rounds

Row 250m

10 Box step-ups

5 Inchworms

2. Strength

a. No bounce bench press – 5×5 @77.5% – Slow on the way down, explosive on the way up.

3. Oly

Pause low hang clean and jerk 6×3 @70-80% of the last technically sound rep you hit last week – Drop, reset, and perform a perfect clean DL between each rep. Jerk the final rep only.

Please refer back to for an in depth explanation on the oly work we will be doing in this cycle.

4. Met-Con

1/2 ‘Murph’

NO vest.  Partition pull-ups, push-ups, and squats any way you want.

800m Run

50 Pull-ups

100 Push Ups

200 Air Squats

800m Run