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Friday, January 4, 2019

  Fri 1/4/19
Mobility: Hips
Strength/Skill: Back Squat 5x5 at 75-80%
Met-Con: 10 Rounds for Time

8 Plate Ground to Overhead (F: 25/15) (S: 45/25)
8 Plate Overhead Lunges
8 Plate Oblique/Russian Twists
Additional
Accessory
Work:
GHD Back Raises (plate or BB on back): 2x10
Bridge Hold with MB Leg Curl: 2x10 each
Box Jump with straight leg landing (use as low
of a box as needed: 2x8
*Deload: use moderate weight
Express 10 Rounds for Time

8 Plate Ground to Overhead 
8 Plate Overhead Lunges
8 Plate Oblique/Russian Twists
Barbell
A. Block Snatches (knee height) - Snatch pull +
Snatch

2(1+1) x 2 @ 65%
2(1+1) x 2 @ 70%
2(1+1) x 2 @ 75%

B. Block Power Cleans (knee height) - Power Clean
+ Push Press

Build up to a heavy single for the day.

C. Behind the Neck Split Jerk

2 x 5 @ moderate weight

Focus on timing.

D. Tempo Barbell Glute Bridges

3x8 (:05 down/:02 pause)

*Use a timer. Choose a weight that allows you to perform
tempo correctly

.