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Monday, Feb. 3rd, 2020

  Mon 02/03/20
Mobility: Foam Roll/Smash
Strength/Skill: Deadlift:
4 sets of 4 reps @~80-85%*

Superset your 4 working sets with 4-8 Strict Pull Ups (weighted, if possible) or Negatives


*Stop short of mechanical failure. (Mechanical failure=break down in form, ie rounding backs!)


**Reset each rep on the floor.
Met-Con: 10:00 AMRAP

100m Run
10 Hang Cleans

F: 75/55
S: 95/65
Additional
Optional
Accessory
Work:
E2.5Min for 3 Rounds, complete:
- 6/leg Back Rack Barbell Reverse Luges
- 6/leg Double KB/DB 1-Leg RDL
Express 10:00 AMRAP

100m Run
10 American KB Swings

F: 44/26
S: 53/35
Barbell
A. Snatch Waves

Wave 1: 3 @73%, 2 @ 78%, 1 @ 83%
Wave 2: 3 @ 75% 2 @ 80%, 1 @ 85%
Wave 3 : 3 @ 80% 2 @ 85%, 1 @ 90%+

B. Front Squat + Push Jerk + Split Jerk

Build to a heavy single for the day. Then - 10-15% for 2-3 more sets

C. Halting Clean Pull + Clean Pull

Build to a heavy set for the day. Then -10-15%
for 2-3 more sets

+2-5kg from last week

.