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Monday, May 13, 2019

  Mon 5/13/19
Mobility: Hips
Strength/Skill: Back Squat:
Build up to a 5RM (+5-10lbs from last week), 
then -10% for 3x5
Met-Con: For Time

10-9-8-7-6-5-4-3-2-1

Supine DB Bench Press on MB (F: 35s/20s) (S: 50s/35s)
Squat Cleans (F: 115/75) (S: 155/105)

Use KBs if we run out of DBs
Additional
Optional
Accessory
Work:
Bench Press: Build up to a 5RM (+5-10lbs from 
last week), then -10% for 3x5
Landmine Press: 4x10 each 
Landmine Rotations: 4x10 each
Express For Time

10-9-8-7-6-5-4-3-2-1

Supine DB Bench Press on MB (F: 35s/20s) (S: 50s/35s)
DBL DB Squat Cleans (F: 35s/20s) (S: 50s/35s)

Use KBs if we run out of DBs
Barbell A. Snatch Waves

Wave 1: 

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

Wave 2:

3 @ 80%
2 @ 85%
1@ 90%

Wave 3 :

3 @ 83%
2 @ 88%
1 @ 93-95%

B. Clean Pulls 

4x2 @ 95%+

C. Front Squat + Split Jerk

(1+1) x 2 @ 80%
(1+1) x 2 @ 85%
(1+1) x 2 @ 90%

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