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Friday, July 5, 2019

  Fri 7/5/19
Mobility: Hips
Strength/Skill: Back Squat:
75% of Monday's 2RM for 5x2
Met-Con: 3 Rounds for time

500m Row
3 "Macho Man" complexes

Macho Man:
3 Power Cleans (F: 115/75) (S: 155/105) (S+: 185/135)
3 Front Squats (F: 115/75) (S: 155/105) (S+: 185/135)
3 Push Jerks (F: 115/75) (S: 155/105) (S+: 185/135)
Additional
Accessory
Work:
Bench Press: 75% of Monday's 2RM for 5x2
Belt Squats: 4x8
1/2 Kneeling KB Side Bends: 4x8 each
Express 3 Rounds for time

500m Row
3 "Macho Man" complexes

Macho Man:
3 DBL DB Power Cleans
3 DBL DB Front Squats
3 DBL DB Push Jerks
Barbell A. Block (knee height) - Snatch Pull + Power Snatch
+ Snatch

Build up to a heavy set for the day the -10-15% for 3 sets

B. Block (knee height) - Power Clean + Push Press

Build up to a heavy set for the day the -10-15% for 3 sets

C. Snatch Grip Behind the Neck Sots Press

4x3 @ Moderate Weight. 
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