image description

Monday, May 6, 2019

  Mon 5/6/19
Mobility: Hips
Strength/Skill: Back Squat:
Build up to a 5RM (+5-10lbs from last week), 
then -10% for 3x5
Met-Con: For Time:

100m 1-Arm OH Walk (F: 44/26) (S: 53/35)
20 Toes to Bar
30 Wall Balls (F: 14/10) (S: 20/14)
40 Double Unders/Power Jumps
50 Box Jump Overs
40 Double Unders/Power Jumps
30 Wall Balls (F: 14/10) (S: 20/14)
20 Toes to Bar
100m 1-Arm OH Walk (F: 44/26) (S: 53/35)
Additional
Optional
Accessory
Work:
Bench Press: Build up to a 5RM (+5-10lbs from 
last week), then -10% for 3x5
Landmine Press: 4x8 each 
Landmine Rotations: 4x8 each
Express For Time:

100m 1-Arm OH Walk (F: 44/26) (S: 53/35)
20 Toes to Bar
30 Wall Balls (F: 14/10) (S: 20/14)
40 Double Unders/Power Jumps
50 Box Jump Overs
40 Double Unders/Power Jumps
30 Wall Balls (F: 14/10) (S: 20/14)
20 Toes to Bar
100m 1-Arm OH Walk (F: 44/26) (S: 53/35)
Barbell A. Snatch Waves

Wave 1: 

4 @ 75%
3 @ 80%
2 @ 85%

Wave 2:

3 @ 78%
2 @ 83%
2 @ 88%

Wave 3 :

3 @ 80%
2 @ 85%
2 @ 90%

B. Clean Pulls 

4x2 @ 90%+

C. Front Squat + Split Jerk

(2+1) x 2 @ 78%
(2+1) x 2 @ 83%
(2+1) x 2 @ 88%

.