2 September 2015 2 September 2015
Wednesday 2 September 2015 '2 September 2015'

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Level 2

1. Warm-up
a. 3×12 Good Mornings (light to med weight)
b. 4 Rounds
2 Rope Climbs
10 Box Jump Overs
2. Strength
a. Back squat 4×4 @70%
We are still priming that CNS for next weeks max-out. Make sure you lift the bar with purpose. Be FAST.
b. Strict press speed work – EMOM 10 minutes 3 reps @70% AFAP
Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.
3. Met-Con
5 Rounds
1 “Gasser” (200 yard sprint)
5 Squat Cleans 225/160lbs
Rest :90

Extra:

Depending on your weaknesses, choose ONE of the following:
4a.
EMOM 10:00
Row 200/150m as fast as possible
No pacing.
4b. Gymnastics
AMRAP 6 Minutes
50ft HS Walk forward
25ft HS Walk Backwards
Sprint 100m (50m out and back)

Level 1

1. Warm-up
a. 3×12 Good Mornings (light to med weight)
b. 4 Rounds
1 Rope Climbs
10 Box Jumps
2. Strength
a. Back squat 4×4 @70%
We are still priming that CNS for next weeks max-out. Make sure you lift the bar with purpose. Be FAST.
b. Strict press speed work – EMOM 10 minutes 3 reps @70% AFAP
Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.
3. Met-Con
5 Rounds
1 “Gasser” (200 yard sprint)
5 Squat Cleans 175/125lbs
Rest :90

Base

1. Warm-up
a. 3×12 Good Mornings (light to med weight)
b. 4 Rounds
2 Rope Climbs Walk-ups
10 Box Step-ups
2. Strength
a. Back squat 4×4 @70%
We are still priming that CNS for next weeks max-out. Make sure you lift the bar with purpose. Be FAST.
b. Strict press speed work – EMOM 10 minutes 3 reps @70% AFAP
Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.
3. Met-Con
5 Rounds
1 “Gasser” (200 yard sprint)
5 Squat Cleans 115/85lbs
Rest :90

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