24 November 2015 24 November 2015
Tuesday 24 November 2015 '24 November 2015'

allison*Schedule for the week!
Monday- normal
Tuesday-normal
Wednesday-0900,1630,1730 only
Thursday-Closed
Friday-0900,1630,1730 only
Saturday-normal

1. Warm-up level 2
a.MisFit Shoulder Prep Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
b. 3 Rounds
10 Empty bar high hang squat snatch
Run 200m

2. OLY
‘MisFit Clean Complex’ 5×2 @80-90% of 1RM found during test week – drop and reset between full complexes – Each set should be heavier than it was week 1
This will feel like conditioning, especially if you do it right. To clarify this will be five sets of power clean-push jerk-front squat-hang squat clean-split jerk 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
AMRAP 20 minutes
15 Shoulder to OH 115/75lbs
15 KB swings 53/35lbs
15 cal row
Then, depending on your weaknesses, choose TWO of the following:

4. Interval Work
21 Dumbbell thrusters 50’s/30’s
6 Legless rope climbs
Rest 2 minutes
15 Dumbbell thrusters 50’s/30’s
4 Legless rope climbs
Rest 1 minute
9 Dumbbell thrusters 50’s/30’s
2 Legless rope climbs

4-5b.
12-10-8
Calorie row
Lateral burpees over rower
Assault Bike calories
Rest 90 seconds
12-10-8
Calorie row
Lateral burpees over rower
Assault Bike calories
Rest 90 seconds
12-10-8
Calorie row
Lateral burpees over rower
Assault Bike calories

4-5c. Strength
Find your 5RM ‘Pretty’ touch and go deadlift – Add 10-20lbs to week 1
The deadlifting in this cycle is for athletes that struggle with heavy, in met-con, touch and go deadlifts.

4-5d. Accessory/Gymnastics
EMOM 10 minutes – Both movements in the same minute
30 Double-unders
10 Unbroken CTB pull-ups

1. Warm-up level 1
a.MisFit Shoulder Prep Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
b. 3 Rounds
10 Empty bar high hang squat snatch
Run 200m

2. OLY
‘MisFit Clean Complex’ 5×2 @80-90% of 1RM found during test week – drop and reset between full complexes – Each set should be heavier than it was week 1
This will feel like conditioning, especially if you do it right. To clarify this will be five sets of power clean-push jerk-front squat-hang squat clean-split jerk 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
AMRAP 20 minutes
15 Shoulder to OH 95/55lbs
15 KB swings 35/26lbs
15 cal row

1. Warm-up Base
a.MisFit Shoulder Prep Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
b. 3 Rounds
10 Empty bar high hang squat snatch
Run 200m

2. OLY
‘MisFit Clean Complex’ 5×2 @80-90% of 1RM found during test week – drop and reset between full complexes – Each set should be heavier than it was week 1
This will feel like conditioning, especially if you do it right. To clarify this will be five sets of power clean-push jerk-front squat-hang squat clean-split jerk 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
AMRAP 20 minutes
15 Shoulder to OH 75/35lbs
15 KB swings 35/26lbs
15 cal row

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