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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%+
.