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Wednesday, July 10, 2019

  Wed 7/10/19
Mobility: Hamstrings
Strength/Skill: Deadlift (no dropping from the top, must keep hands on
the bar until it's back on the ground):
Build up to a 1RM, no drop sets
Met-Con: For Time (18:00 CAP)

400m Run
40 AKBS (F: 44/26) (S: 53/35)
200m Run
20 Chest-to-Bars (Mod: Pull-ups/Banded Pull-Ups)
100m Run
10 Squat Snatch (F: 95/65) (S: 135/95)
100m Run
20 Chest-to-Bars (Mod: Pull-ups/Banded Pull-Ups)
200m Run
40 AKBS (F: 44/26) (S: 53/35)
400m Run


Additional
Optional
Accessory
Work:
Kickstand Deadlifts: 4x10 each
Strict Hanging Leg Raise: 4x12
Express For Time (18:00 CAP)

400m Run
40 AKBS (F: 44/26) (S: 53/35)
200m Run
20 Chest-to-Bars (Mod: Pull-ups/Banded Pull-Ups)
100m Run
10 Alt. DB Squat Snatch (F: 35/20) (S: 50/35)
100m Run
20 Chest-to-Bars (Mod: Pull-ups/Banded Pull-Ups)
200m Run
40 AKBS (F: 44/26) (S: 53/35)
400m Run


Barbell A. 3-Position Snatch (High to Low)

2 @ 73%
2 @ 78%
2 @ 83%

B. Power Clean + Clean

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

C. BTN Push Jerk + BTN Split Jerk + Split Jerk

Build up to a heavy single (+5-10kg from last week)

D. Good Mornings

3x10

.