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Wednesday, May 16, 2018

  Wed 5/16/18
Mobility: Hamstrings
Strength/Skill: Deadlift: build up to a conservative 8RM
(+5-10lbs from last week), then -10-15% 
for 3x8
Met-Con: 12:00 AMRAP

30 Wall Balls (20/14)
15 Pull-ups
30 Deadlifts (F: 115/75) (S: 155/105)
15 Toes-to-Bar
Additional
Optional
Accessory
Work:
GHD Sit-ups or half sit-ups (just to parallel):
4x10
1-Leg KB/DB RDL: 4x10 each
Express 12:00 AMRAP

30 Wall Balls
15 Pull-ups
30 DBL KB Deadlifts
15 Toes-to-Bar
Barbell A. Two position pause snatch deadlift 
(knee and hip) + snatch

2x5 @ 70%

B. Pause front squat + front squat + split 
jerk

(1+1+2) X4 @ 80% of c&j

C. Hang clean pulls (below knee, use 
straps if possible)

3x3 @ 85%

D. Core burnout

4 sets hanging L-sit holds/knee tuck hold 
:30on/ 1:00off  
3x10 weighted sit ups 
.