Wednesday, August 1, 2018
| Wed 8/1/18 | |
| Mobility: | Hamstrings |
| Strength/Skill: | Build to a 2RM Deadlift (shoot for 5-10lbs over last week), no drop sets |
| Met-Con: | For Time 1-2-3-4-5 Black Top Shuttle Run (deck to fence and back) 25-20-15-10-5 Deadlifts (F: 135/95) (S: 225/155) |
| Additional Optional Accessory Work: |
MB Leg Raises: 3x10 (use a light ball and focus on staying hollow) Elevated DBL KB 1-Leg RDL: 3x10 each (stand on KG plates, so you can lean over further - make sure the spine stays neutral) |
| Express | For Time 1-2-3-4-5 Black Top Shuttle Run (deck to fence and back) 25-20-15-10-5 AKBS |
| Barbell | A. Hang power snatch + snatch balance 4x2 @ 75% B. Find a heavy single split jerk for the day Then +10% for 3x3 jerk dips C. Front squats Build up to 1rm clean and jerk weight for 3x2 D. Snatch pulls 3x2 @ @ 95%+ |
