14 October 2015 14 October 2015
Wednesday 14 October 2015 '14 October 2015'

12108101_1022926811071203_2637937516843402210_n1. Warm-up level 2
a. 2 Rounds
MisFit Shoulder Prep Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
b. AMRAP 4 minutes
10 Calorie row
10 Empty bar thrusters

2. Strength
SPEED Back Squat – 8×3 @67.5%
Controlled on the way down, explosive on the way up.

3. OLY
Split Jerk 7×2 @80-85% – Drop and reset to blocks each rep

4.
5 Rounds
50 Double-unders
16 Alternating pistols
4 Rope climbs
Rest 2 minutes

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

5a.
AMRAP 10 minutes
10 Calorie row
10 Hang power cleans 135/95lbs
10 Box jump overs 24/20″

5b.
Swim 250m
Rest 3 minutes
Swim 200m
Rest 2:30
Swim 150
Rest 2 minutes
Swim 100m
Rest 90 seconds
Swim 50m

5c.
Accumulate 4 minutes of lunge holds per leg.
Switch leg each time you need to rest. Both legs should be close to 90 degrees between upper and lower leg, knee should be an inch or two off the ground. Faster than week 2, and in less overall sets.

1. Warm-up level 1
a. 2 Rounds
MisFit Shoulder Prep Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
b. AMRAP 4 minutes
10 Calorie row
10 Empty bar thrusters

2. Strength
SPEED Back Squat – 8×3 @67.5%
Controlled on the way down, explosive on the way up.

3. OLY
Split Jerk 7×2 @80-85%

4.
5 Rounds
40 Double-unders
12 Alternating pistols
2 Rope climbs
Rest 2 minutes

1. Warm-up Base
a. 2 Rounds
MisFit Shoulder Prep Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
b. AMRAP 4 minutes
10 Calorie row
10 kettle bell thrusters

2. Strength
SPEED Back Squat – 8×3 @67.5%
Controlled on the way down, explosive on the way up.

3. OLY
Split Jerk 7×2

4.
5 Rounds
100 single-unders
8 step ups right leg, then 8 left leg 20 in box for male and female
4 rope climb walk ups

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