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Monday, April 8, 2019

  Mon 4/8/19
Mobility: Hips
Strength/Skill: Back Squat: build up to a conservative 8RM
(+5-10lbs from last week), then -10-15% for 2x8



Met-Con: 5 Rounds for Time

20 Double Unders/Power Jumps
10 Alt. DB Snatches (F: 35/20) (S: 50/35)
20 Double Unders/Power Jumps
10 1-Arm Front Rack Squats (F: 35/20) (S: 50/35)
Additional
Optional
Accessory
Work:
Bench Press: build up to a conservative 8RM 
(+5-10lbs from last week),then -10-15% for 2x8
1-Arm KB Press from half kneeling: 4x8ea.
Strict Hanging Leg Raise or T2B: 4x8
Express 5 Rounds for Time

20 Double Unders/Power Jumps
10 Alt. DB Snatches (F: 35/20) (S: 50/35)
20 Double Unders/Power Jumps
10 1-Arm Front Rack Squats (F: 35/20) (S: 50/35)
Barbell A. Snatch Deadlift (to knee) + Snatch Deadlift 
(Hip/Power Position)

+ Hang Snatch + Overhead Squat

(1+1+1+1) x 2 @ 73%
(1+1+1+1) x 2 @ 78%
(1+1+1+1) x 2 @ 83%

B. No Feet Power Clean Off Blocks (knee height)

Build to a heavy double for the day

C. Split Jerk

4x2 @ 80% of 1RM Split Jerk

D. Jerk Dips

4x2 @ 100%+ of 1RM Split Jerk




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