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Monday, April 16, 2018

  Mon 4/16/18
Mobility: Hips/Ankles/Shoulders
Strength/Skill: *15 minutes

5 sets at 75% (or less if needed)-
Tempo Front Squat + Front Squat +Split Jerk: (2+1+1)
*tempo= :03 down, :01 pause (2 reps)
Met-Con: 15:00 AMRAP-

10 1-arm DB Push Press Right (F: 35/20) (S: 53/35)
10 1-arm DB Squats Right
100M Suitcase Carry Right
10 1-arm DB Push Press Left
10 1-arm DB Squats Left
100M Suitcase Carry Left

Additional
Optional
Accessory
Work:
DB Lateral Raises: 3x10
Belt or Handle Squats: 3x10
Express 15:00 AMRAP-

10 1-arm DB Push Press Right (F: 35/20) (S: 53/35)
10 1-arm DB Squats Right
100M Suitcase Carry Right
10 1-arm DB Push Press Left
10 1-arm DB Squats Left
100M Suitcase Carry Left

Barbell A. No feet block snatches - snatch pull +
snatch high pull + snatch

3x(1+1+2) @ 60%
3x(1+1+2) @ 70%
2X(1+1+2) @ 75%

B. No feet block cleans - clean pull + clean high pull
+ clean

3x(1+1+2) @ 60%
3x(1+1+2) @ 70%
2X(1+1+2) @ 75%

C. Snatch lift off (pause at knee or :02)

1x2 @ 70%
1x2 @ 80%
1x2 @ 90%
2x1 @ 95+%

D. Find 5rm back squat for the day (leave 2-3in the tank)
.