15 December 2015 15 December 2015
Tuesday 15 December 2015 '15 December 2015'

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Level 2

1. Warm-up

a. Hip extension 1×15 then 3×12 hugging 45/25lbs plate
b. 3 Rounds
10 Hang power clean 115/75lbs
10 Lateral burpees

2. OLY
Every other minute on the minute for 10 minutes (5 rounds) – 2 MisFit Snatch Complexes @80-90%* of 1RM found during test week – drop and reset between full complexes.
*The goal here is to finish all sets starting every other minute, if that is possible at the percentages use them. If not, scale weight down. To clarify this will be five sets of snatch-OHS-hang 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
40-30-20-10
Double unders x2 (80-60-40-20)
Alternating pistols
Rest 90 seconds
40-30-20-10
Double unders x2 (80-60-40-20)
Alternating pistols

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

4-5a. Met-Con
21-18-15-12-9-6-3
Burpees
Deadlift 155/105lbs

4-5b. More Work
Row 750m
Rest 1 minute
1 Mile Assault Bike
Rest 1 minute
Row 500m
Rest 30 seconds
.5 Mile Assault Bike
Rest 30 seconds
Row 250m

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
8 Rounds
5 Unbroken muscle-up +1’s (two dips)
Rest as needed

Level 1

1. Warm-up

a. Hip extension 1×15
b. 3 Rounds
10 Hang power clean 75/45lbs
10 Lateral burpees

2. OLY
Every other minute on the minute for 10 minutes (5 rounds) – 2 MisFit Snatch Complexes @80-90%* of 1RM found during test week – drop and reset between full complexes.
*The goal here is to finish all sets starting every other minute, if that is possible at the percentages use them. If not, scale weight down. To clarify this will be five sets of snatch-OHS-hang 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. Met-Con
21-18-15-12-9-6-3
Burpees
Deadlift 135/85lbs

Base

1. Warm-up



a. Hip extension 1×15
b. 3 Rounds
10 Hang power clean 45/35lbs
10 Lateral burpees

2. OLY
Every other minute on the minute for 10 minutes (5 rounds) – 2 MisFit Snatch Complexes @80-90%* of 1RM found during test week – drop and reset between full complexes.
*The goal here is to finish all sets starting every other minute, if that is possible at the percentages use them. If not, scale weight down. To clarify this will be five sets of snatch-OHS-hang 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. Met-Con
21-18-15-12-9-6-3
Burpees
Deadlift 95/55lbs

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