image description

Wednesday, June 6, 2018

  Wed 6/6/18
Mobility: Hamstrings
Strength/Skill: Build to a conservative 5RM Deadlift
(+5-10lbs from last week), then -10-15% for
3x5
Met-Con: 4 Rounds for Time

"Hold on"

20 Russian KB Swings (F: 44/26) (S: 53/35)
10 Pull-ups (S: C2B)
20 Russian KB Swings (F: 44/26) (S: 53/35)
10 Toes-to-Bars




Additional
Optional
Accessory
Work:
Side Plank Hold on elbow then immediately
into 10 Side Hip Lifts w/o resting: 3x :30 each
SB Leg Curls: 3x10 with :05 negative
Express 4 Rounds for Time

"Hold on"

20 Russian KB Swings (F: 44/26) (S: 53/35)
10 Pull-ups (S: C2B)
20 Russian KB Swings (F: 44/26) (S: 53/35)
10 Toes-to-Bars
Barbell A. Hang power snatch waves

4 @ 60%
3 @ 70%
2 @ 75%

3 @ 70%
2 @ 75%
2 @ 80%

*percentages based off 1rm power snatch
if you dont know 1rm power snatch, use 85%
of best snatch

B. clean deadlift + snatch + clean deadlift +
hang clean (below knee)

(2+1+1+1) x 2 @ 65%
(2+1+1+1) x 2 @ 70%
(2+1+1+1) x 2 @ 75%

C. Behind the neck push press + overhead
squat

(3+1) @ 75+% of snatch

D. GHD hip extensions (weighted if possible)

3x10 (last rep hold for 10 seconds)
.