21 October 2015 21 October 2015
Wednesday 21 October 2015 '21 October 2015'

elizabeth 2

1. Warm-up level 2
a. MisFit Shoulder Prep Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
b. 3 Rounds
20 Hip extensions
20 Empty bar thrusters

2. Strength
SPEED Back Squat – 8×3 @70%
Controlled on the way down, explosive on the way up.

3. OLY
Split Jerk 7×2 @80-90% – Drop and reset to blocks each rep
The speed and technique of this lift are the goal in this cycle, improve both and weight will not be an issue.

4.
AMRAP 3 minutes
9 Lateral box jump-overs 24/20″
9 CTB pull-ups
Rest 90 seconds
AMRAP 3 minutes
6 Lateral box jump-overs 24/20″
6 CTB pull-ups
Rest 90 seconds
AMRAP 3 minutes
3 Lateral box jump-overs 24/20″
3 CTB pull-ups

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

5a.
25-20-15-10
HSPU
Assault Bike calories
Push press 115/75lbs

5b.
AMRAP 20 minutes
100 KB swings 53/35lbs
100 Pistols
Swim max pool laps in remaining time
Score is total distance swam.

5c.
Accumulate 7 minutes of wall-sits at parallel – hands must stay above hips.
Complete faster than weeks 1 and 3, and in less sets overall.

1. Warm-up level 1
a. MisFit Shoulder Prep Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
b. 3 Rounds
15 Hip extensions
15 Empty bar thrusters

2. Strength
SPEED Back Squat – 8×3 @70%
Controlled on the way down, explosive on the way up.

3. OLY
Split Jerk 7×2 @80-90% – Drop and reset to blocks each rep
The speed and technique of this lift are the goal in this cycle, improve both and weight will not be an issue.

4.
AMRAP 3 minutes
9 Lateral box jump-overs 24/20″
9 pull-ups
Rest 90 seconds
AMRAP 3 minutes
6 Lateral box jump-overs 24/20″
6 pull-ups
Rest 90 seconds
AMRAP 3 minutes
3 Lateral box jump-overs 24/20″
3 pull-ups
1. Warm-up Base
a. MisFit Shoulder Prep Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
b. 3 Rounds
15 supermans
15 Empty bar thrusters

2. Strength
SPEED Back Squat – 8×3 @70%
Controlled on the way down, explosive on the way up.

3. OLY
Split Jerk 7×2 @80-90% – Drop and reset to blocks each rep
The speed and technique of this lift are the goal in this cycle, improve both and weight will not be an issue.

4.
AMRAP 3 minutes
9 box jump-overs 24/20″
9 ring rows
Rest 90 seconds
AMRAP 3 minutes
6 Lateral box jump-overs 24/20″
6 ring rows
Rest 90 seconds
AMRAP 3 minutes
3 Lateral box jump-overs 24/20″
3 ring rows

Be Sociable, Share!