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Monday, April 15, 2019

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



Met-Con: 2:00 On/1:00 Off x 5 Rounds

10 Alternating 1-arm Devil Presses 
(F: 35/20) (S: 50/35)
w/ remainder of time max row for calories

Score = Total Calories
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: 4x10ea.
Strict Hanging Leg Raise or T2B: 4x10
Express 2:00 On/1:00 Off x 5 Rounds

10 Alternating 1-arm Devil Presses 
(F: 35/20) (S: 50/35)
w/ remainder of time max row for calories

Score = Total Calories
Barbell A. Snatch Deadlift (to knee) + Snatch Deadlift 
(Hip/Power Position)

+ Hang Snatch + Overhead Squat

(1+1+1+1) x 2 @ 75%
(1+1+1+1) x 2 @ 80%
(1+1+1+1) x 2 @ 85%

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

Build to a heavy triple for the day

C. Split Jerk

4x2 @ 85% of 1RM Split Jerk

D. Jerk Dips

4x2 @ 100%+ of 1RM Split Jerk




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