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Wednesday, July 11, 2018

  Wed 7/11/18
Mobility: Hamstrings
Strength/Skill: Build to a conservative 3RM Deadlift
(+5-10lbs from last week), then -10-15% for
3x3
Met-Con: Partner "DB DT"

For Time:

Buy in: 60 calorie row

10 rounds (switch partner after every round)

12 DBL DB Cleans (F: 35/20) (S: 50/35)
9 DBL DB Squats (F: 35/20) (S: 50/35)
6 DBL DB Push Jerks (F: 35/20) (S: 50/35)

Buy out: 60 calorie row

Additional
Optional
Accessory
Work:
MB Leg Raises: 4x10 (use a light ball and 
focus on staying hollow)
Elevated DBL KB 1-Leg RDL: 4x10 each
(stand on KG plates, so you can lean over
further - make sure the spine stays neutral)
Express For Time:

Buy-in: 30 calorie row

5 Rounds-
12 DBL DB Cleans
9 DBL DB Front Squats
6 DBL DB Push Jerks

Buy-out: 30 calorie row
Barbell A. Hang snatch + overhead squat + snatch 
balance

2x2(1+1+1) @ 60%
2x2(1+1+1) @ 65%
2x2(1+1+1) @ 70%

B. Pause power clean (at knee) + 2 split j
erks

2x2(1+1+1) @ 60%
2x2(1+1+1) @ 65%
2x2(1+1+1) @ 70%

C. Front squats

4x3 @ 70% of front squat (pause :02 for first 
rep)

D. Weighted plank holds

3-5 x 1:00 

REST 1-2 mins
.