image description

Monday, July 2, 2018

  Mon 7/2/18
Mobility: Shoulders/Hips
Strength/Skill: Build to a conservative 3RM (+5-10lbs from
last week), then -10% 3x3

A) Back Squat
B) Bench Press
Met-Con: 4:00 AMRAP -
8 1-arm DB Thrusters (F: 35/20) (S: 50/35)
4 Burpees

Rest 2 minutes

4:00 AMRAP-
8 DB Snatches (F: 35/20) (S: 50/35)
4 Burpees
Additional
Optional
Accessory
Work:
DB Lateral Raises: 3x10
Weighted Russian Twists: 3x15 each
Express 4:00 AMRAP -
8 1-arm DB Thrusters (F: 35/20) (S: 50/35)
4 Burpees

Rest 2 minutes

4:00 AMRAP-
8 DB Snatches (F: 35/20) (S: 50/35)
4 Burpees
Barbell Post Action Potentiation

A. Snatch

Set 1: 83% x2, 68% x3
Set 2: 83% x2, 68% x3 (add 5-10kg)
Set 3: 83% x2, 68% x3(add 5-10kg)

B. Clean

Set 1: 83% x2, 68% x3
Set 2: 83% x2, 68% x3 (add 5-10kg)
Set 3: 83% x2, 68% x3 (add 5-10kg)

C. Push Press + Split jerk (+2-5kg)

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

D. Snatch Deadlift (+5-10kg)

4x2 @ 85%
.