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Friday, August 3, 2018

  Fri 8/3/18
Mobility: Hips/Chest
Strength/Skill: 75% of Tuesday's top set weights for 5x2

A) Back Squat
B) Bench Press
Met-Con: 5 Rounds for Time

5 Power Cleans (F: 115/75) (S: 155/105)
5 Push Jerks (F: 115/75) (S: 155/105)
10 Chest-to-bars (F: Pull-ups) 
(mod: banded pull-ups) 
Additional
Accessory
Work:
DB Curtsey Squats: 3x10 each
1-Arm DB Rows: 3x10 each
Express 5 Rounds for Time

10 DBL DB Power Cleans
10 DBL DB Push Jerks
10 C2B Pull-ups/Pull-ups
Barbell A. Snatch off the blocks (at knee):
snatch pull + power snatch + snatch

5(1+1+2) @ 70%

B. Clean off the blocks (at knee):
power clean + clean + split jerk

5(1+1+2) @ 70%

C. Behind the neck push presses

3x5 (find a moderate 5 rep for the day)

D. Weighted GHD back raises

3x10
.