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Friday, May 24, 2019

  Fri 5/24/19
Mobility: Hips
Strength/Skill: SPORTS FRIDAY!

or

Back Squat:
80% of last week's 5RM for 4x4
Met-Con: EMOM x 15:00

M1: 60 Double Unders (Mod: Power Jumps)
M2: 16 Alt. DB Snatches (F: 35/20) (S: 50/35)
M3: 12 Toes-to-Bars (F: Kipping Knee/Leg Raises)
Additional
Accessory
Work:
Bench Press: 80% of last week's 5RM for 4x4
Hack Squat (upstairs): 2x10
Single-Leg Seated Leg Curls (machine):
2x10 each
*Deload: use moderate load on the HS and LC
Express EMOM x 15:00

M1: 60 Double Unders (Mod: Power Jumps)
M2: 16 Alt. DB Snatches (F: 35/20) (S: 50/35)
M3: 12 Toes-to-Bars (F: Kipping Knee/Leg Raises)
Barbell A. Clean and Jerk

(1+2) x 5 @ 75%

B. Snatch Pull + Snatch

(1+1) x 5 @75%

C. Unilateral Accessory Work

3 x 10 Staggered stance BB hip thrusts (leave 2-3
in the tank)
3 x10 DB Kickstand deadlift
.