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Tuesday, October 30, 2018

  Tues 10/30/18
Mobility: Hips/Front Rack/Ankles
Strength/Skill: Front Squat: Build to a 1RM
Met-Con: Against a 7 minute clock

21-15-9

Power Cleans (F: 115/75) (S: 155/105)
Wall Balls

*remainder of reps will be added to time

Additional
Optional
Accessory
Work:
DB Step-ups (farmer's carry style): 4x10 each
Back Loaded GHD Back Extensions: 4x10
Single Leg Lateral Box Jumps w/ :03 hold:
4x8 each (use low box, focus on sticking the
landing and stabilizing)
Additional
Optional
Conditioning
Work:
Assault Bike
Using max RPM average found week 1,
perform 1:00 on/1:00 off x 7 sets at 65%
of max RPM
Barbell A. Snatch pull + snatch high pull +
hang no feet snatch (above knee)

5x2 @ 60-70%

B. Clean pull + hang power clean (below knee)
+ push press

5 (1+1+2) @ 70%

C. 4x3 Behind the neck (snatch grip) SOTS
press

D. Build up to a heavy triple hang clean high
pulls (use straps if possible)
.