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Monday, July 8, 2019

  Mon 7/8/19
Mobility: Hips
Strength/Skill: Back Squat:
Build up to a 1RM, no drop sets
Met-Con: 15:00 AMRAP

21 Double Unders/Power Jumps
15 V-Ups
9 Back Rack Barbell Step-Up (24"/20")(F: 75/55) (S: 115/75)
Additional
Optional
Accessory
Work:
Bench Press: Build up to a 1RM, no drop sets
Ring Dips: 5x6
Split Stance 1-arm KB Press: 4x10 each
Express 15:00 AMRAP

21 Double Unders/Power Jumps
15 V-Ups
9 DBL DB Front Rack Step-ups (24"/20")
Barbell A. Power Snatch + Snatch

(1+1) x 2 @ 73%
(1+1) x 2 @ 78%
(1+1) x 2 @ 83%

B. Clean and Jerk

(3+2) x 2 @ 73%
(3+2) x 2 @ 78%
(2+2) x 2 @ 83%

C. Snatch Pulls

4x2 @ 85-90% (+5-10kg from last week)

D. Barbell Hip Thrust

Find a moderate 10rm for the day then -10%
for 2x10 (+5-10kg from last week)
.