12 October 2015 12 October 2015
Monday 12 October 2015 '12 October 2015'

12108765_10206884390336022_82865593252095224_nRegular Schedule today!

1. Warm-up level 2
a. MisFit Shoulder Prep Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
b. 3 Rounds
15 OH walking lunges w/plate
60 Double-unders

2. OLY
Squat clean 10×1 @80-97.5%
Move up based on feel. Percentages based on test week max, unless you’ve hit a heavier squat clean recently, then you may use that.

3. Met-Con
21-18-15-12-9-6-3
CTB pull-ups
Back squat 225/155lbs – Bar taken from ground

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

4-5a.
24-21-18-15-18-21-24
Calorie row
Rest 1:1

4-5b.
EMOM 12 minutes
Even: Run 200m
Odd: 15 Toes to bar

4-5c.
Overhead Squat:
1×3 – 10 second hold at the bottom (light)
1×3 – 5 second hold at the bottom (moderate)
3×2 AHAP
This is specifically for people who struggle with the bottom position/mobility of the OHS and snatch.

4-5d.
2 Rounds
100m forward facing sled drag – Heavy grind
Rest 5 minutes

1. Warm-up level 1
a. MisFit Shoulder Prep Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
b. 3 Rounds
15 OH walking lunges w/plate
30 Double-unders

2. OLY
Squat clean 10×1 @80-97.5%
Move up based on feel. Percentages based on test week max, unless you’ve hit a heavier squat clean recently, then you may use that.

3. Met-Con
21-18-15-12-9-6-3
pull-ups
Back squat 185/120lbs – Bar taken from ground

1. Warm-up Base
a. MisFit Shoulder Prep Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
b. 3 Rounds
15 OH walking lunges w/plate
100 single-unders

2. OLY
Squat clean 10×1 @80-97.5%
Move up based on feel. Percentages based on test week max, unless you’ve hit a heavier squat clean recently, then you may use that.

3. Met-Con
21-18-15-12-9-6-3
pull-ups
Back squat 115/75 lbs – Bar taken from ground

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