18 November 2015 18 November 2015
Wednesday 18 November 2015 '18 November 2015'

1385910_4863680848298_1843818045_n1. Warm-up level 2
a. Hip Extensions 1×15 then 3×12 hugging 45/25lbs plate
b. 3 Rounds
10 Good mornings 135/95lbs
10 Alternating handstand shoulder taps

2. Strength
Push Jerk 5×5 @65% – Touch and go (No re-rack)

3. Met-Con
27-21-15-9
Deadlift 225/155lbs
Bar facing burpees

Extra,

4. Accessory
Every 4 minutes until failure:
3 Rounds
12 Toes to bar
12 Assault Bike calories
Rest remainder
Stop after five rounds if you make it all the way through.

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

5a. Interval Work
3 Rounds
40 Wallballs 20/14lbs
80 Double-unders
10 Squat snatch 155/105lbs
Rest 3 minutes
Attempt touch and go snatch as long as possible.

5b.
6 Rounds
Run 400m
Rest 1 minute

1. Warm-up level 1
a. Hip Extensions 1×15 then 3×12 hugging 45/25lbs plate
b. 3 Rounds
10 Good mornings 115/75lbs
10 Alternating handstand shoulder taps

2. Strength
Push Jerk 5×5 @65% – Touch and go (No re-rack)

3. Met-Con
27-21-15-9
Deadlift 185/130lbs
Bar facing burpees

1. Warm-up Base
a. Hip Extensions 4×10
b. 3 Rounds
10 Good mornings empty bar
30 sec handstand hold

2. Strength
Push Jerk 5×5 @65% – Touch and go (No re-rack)

3. Met-Con
27-21-15-9
Deadlift 135/95lbs
burpees

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