1 December 2015 1 December 2015
Tuesday 1 December 2015 '1 December 2015'

12219525_10205487823144049_7818181393737018662_n1. Warm-up level 2
a.MisFit Shoulder Prep Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
b. 3 Rounds
10 Empty bar high hang squat snatch
12 Pull-ups

2. OLY
‘MisFit Snatch Complex’ 5×2 @80-90% of 1RM found during test week – drop and reset between full complexes – Each set should be heavier than it was week 2
This will feel like conditioning, especially if you do it right. To clarify this will be five sets of squat snatch – OHS – hang squat snatch – OHS for a double, dropping the bar and resetting after the first “rep”. The weight is easier to lift the faster you do it, you’ll just have to deal with the ridiculous heart rate spike after…

3. Interval Work
AMRAP 3 minutes
9 Push jerk 135/95lbs
9 Lateral bar burpees
Rest 2 minutes
AMRAP 3 minutes
6 Push jerk 185/125lbs
6 Bar facing burpees
Rest 2 minutes
AMRAP 3 minutes
3 Push jerk 225/145lbs
3 Burpees to 1ft target

Extra, depending on your weaknesses, choose TWO of the following:

4-5a. Met-Con
AMRAP 20 minutes
15 Calorie row
12 Dumbbell front squat 70’s/50’s
9 Strict HSPU

4-5b.
Tabata row for calories
Rest 3 minutes
Tabata Assault Bike for calories
Rest 3 minutes
Tabata row for calories
Rest 3 minutes
Tabata Assault Bike for calories

4-5c. Strength
Touch and go deadlift 1×5 @90% of the 5RM you found last week.
Yes, it’s only one set. Warming up should be light triples, moderate doubles, and a few heavy singles leading up to your one set. The deadlifting in this cycle is for athletes that struggle with heavy, in met-con, touch and go deadlifts.

4-5d. Accessory/Gymnastics
For time:
40 Toes to bar
Row 500m
30 Toes to bar
Row 500m
20 Toes to bar
Row 500m
10 Toes to bar

1. Warm-up level 1
a.MisFit Shoulder Prep Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
b. 3 Rounds
10 Empty bar high hang squat snatch
6 Pull-ups

2. OLY
‘MisFit Snatch Complex’ 5×2 @80-90% of 1RM found during test week – drop and reset between full complexes – Each set should be heavier than it was week 2
This will feel like conditioning, especially if you do it right. To clarify this will be five sets of squat snatch – OHS – hang squat snatch – OHS for a double, dropping the bar and resetting after the first “rep”. The weight is easier to lift the faster you do it, you’ll just have to deal with the ridiculous heart rate spike after…

3. Interval Work
AMRAP 3 minutes
9 Push jerk 115/80lbs
9 Lateral bar burpees
Rest 2 minutes
AMRAP 3 minutes
6 Push jerk 135/95lbs
6 Bar facing burpees
Rest 2 minutes
AMRAP 3 minutes
3 Push jerk 185/130lbs
3 Burpees to 1ft target

1. Warm-up Base
a.MisFit Shoulder Prep Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
b. 3 Rounds
10 Empty bar high hang squat snatch
10 ring rows

2. OLY
‘MisFit Snatch Complex’ 5×2 @80-90% of 1RM found during test week – drop and reset between full complexes – Each set should be heavier than it was week 2
This will feel like conditioning, especially if you do it right. To clarify this will be five sets of squat snatch – OHS – hang squat snatch – OHS for a double, dropping the bar and resetting after the first “rep”. The weight is easier to lift the faster you do it, you’ll just have to deal with the ridiculous heart rate spike after…

3. Interval Work
AMRAP 3 minutes
9 Push jerk 75/50lbs
9 Lateral bar burpees
Rest 2 minutes
AMRAP 3 minutes
6 Push jerk 95/65lbs
6 Bar facing burpees
Rest 2 minutes
AMRAP 3 minutes
3 Push jerk 135/95lbs
3 Burpees to 1ft target

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