19 October 2015 19 October 2015
Monday 19 October 2015 '19 October 2015'

run1. Warm-up level 2
a. MisFit Shoulder Prep Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
b. 3 Rounds
20 GHD sit-ups
20 Empty bar OHS

2. OLY
Clean and jerk 10×1 @80-100+%
Move up based on feel. Percentages based on test week max. If things feel great, go for a small PR, if not hit at least 4 lifts at or over 90%.

3.
4 Rounds
75 Double-unders
20 Toes to bar
Rest 2 minutes

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

4-5a.
5 Rounds
20 KB swings 70/53lbs
10 Muscle-ups

4-5b.
20 Rounds
10/8 Assault Bike calories
Rest 90 seconds
4-5c.
Overhead Squat:
1×3 – 10 second hold at the bottom (light)
1×3 – 5 second hold at the bottom (moderate)
1-1-1 AHAP
This is specifically for people who struggle with the bottom position/mobility of the OHS and snatch.

4-5d.
5 Rounds
10 Strict HSPU
Max effort overhead yoke hold (Weight should allow for :20 to :40)
Rest as needed

1. Warm-up level 1
a. MisFit Shoulder Prep Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
b. 3 Rounds
10 GHD sit-ups
20 Empty bar OHS

2. OLY
Clean and jerk 10×1 @80-100+%
Move up based on feel. Percentages based on test week max. If things feel great, go for a small PR, if not hit at least 4 lifts at or over 90%.

3.
4 Rounds
50 Double-unders
15 Toes to bar
Rest 2 minutes

1. Warm-up Base
a. MisFit Shoulder Prep Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
b. 3 Rounds
10 abmat sit-ups
10 empty bar OHS

2. OLY
Clean and jerk 10×1 @80-100+%
Move up based on feel. Percentages based on test week max. If things feel great, go for a small PR, if not hit at least 4 lifts at or over 90%.

3.
4 Rounds
100 Double-unders
15 knee ups
Rest 2 minutes

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