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Monday, July 15, 2019

  Mon 7/15/19
Mobility: Hips
Strength/Skill: Back Squat:
60% of last week's 1RM for 4x4 
Met-Con: For Time (10:00 Cap)

60 Power Cleans

Every ODD minute perform 30 Double Unders/Power Jumps

W1: (F: 95/65) (S: 135/95)
W2: (F: 135/95) (S: 155/105)
W3: (F: 155/105) (S: 185/135)

*weight changes after 20 reps

Every rep that is not finished is added onto 10:00
time cap
Additional
Optional
Accessory
Work:
Bench Press: 60% of last week's 1RM for 4x4
Ring Dips: 2x6
Split Stance 1-arm KB Press: 2x10 each
*Deload: use moderate load
Express 12:00 AMRAP

10 Plate Ground to Overhead (F: 25/15) (S: 45/25)
10 Bent Over Plate Row (F: 25/15) (S: 45/25)
10 Plate Jumps (F: 25/15) (S: 45/25)
Barbell A. Power Snatch + Snatch

(1+1) x 2 @ 75%
(1+1) x 2 @ 80%
(1+1) x 2 @ 85%

B. Clean and Jerk

(3+2) x 2 @ 75%
(2+2) x 2 @ 80%
(2+2) x 2 @ 85%

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)
.