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Wednesday, May 15, 2019

  Wed 5/15/19
Mobility: Hamstrings
Strength/Skill: Deadlift (reset on the floor every rep):
Build up to a 5RM (+5-10lbs from last week),
then -10% for 3x5
Met-Con: 2:00 ON/2:00 OFF x 5 sets

250m/200m Row

w/ remainder of time max reps devil presses

(F: 35s/20s) (S: 50s/35s)

Additional
Optional
Accessory
Work:
BB Good Mornings: 4x10
BB Roll Outs: 4x10
Express 2:00 ON/2:00 OFF x 5 sets

250m/200m Row

w/ remainder of time max reps devil presses

(F: 35s/20s) (S: 50s/35s)

Barbell A. Clean 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. Snatch Pulls

4x2 @ 95%+

C. Snatch Balance

Build to a heavy single for the day.

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