28 July 2015 28 July 2015
Tuesday 28 July 2015 '28 July 2015'

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Level 2

Cycle 1 Test Week Day 2

1. Warm-up
A. 3×12 Hip extensions
B. AMRAP 5 minutes
Row 150m
30 Double-unders

2. Strength
Find your 1RM Pause Power Position Snatch

Please refer back to (http://misfitathletics.com/rest-day-cycle-1-olympic-lifting-explanationtutorial) for an in depth explanation on the oly work we will be doing in this cycle. DO NOT jam the bar into your hip pocket and bounce it out so you can write a big number for your score. It’s time to start over and clean the movement up. Pause, exented through heels. No heaving.

3. Test WOD
AMRAP 6 minutes
6 OHS 135/95lbs
6 Strict HSPU

4. Accessory Test
Find your 3RM strict weighted pull-up

 

Level 1

1. Warm-up

A. 3×12 Hip extensions
B. AMRAP 5 minutes
Row 150m
50 Single-unders

2. Strength
Find your 1RM Pause Power Position Snatch

Please refer back to (http://misfitathletics.com/rest-day-cycle-1-olympic-lifting-explanationtutorial) for an in depth explanation on the oly work we will be doing in this cycle. DO NOT jam the bar into your hip pocket and bounce it out so you can write a big number for your score. It’s time to start over and clean the movement up. Pause, exented through heels. No heaving.

3. Test WOD
AMRAP 6 minutes
6 OHS 95/65lbs
6 Kipping HSPU

4. Accessory Test
3 sets of max effort strict pull-ups

 

Base

1. Warm-up

A. 3×12 Supermans
B. AMRAP 5 minutes
Row 150m
30 Single-unders

2. Strength
Find your 1RM Pause Power Position Snatch

Please refer back to (http://misfitathletics.com/rest-day-cycle-1-olympic-lifting-explanationtutorial) for an in depth explanation on the oly work we will be doing in this cycle. DO NOT jam the bar into your hip pocket and bounce it out so you can write a big number for your score. It’s time to start over and clean the movement up. Pause, exented through heels. No heaving.

3. Test WOD
AMRAP 6 minutes
6 OHS 65/35lbs
6 HSPU on a box

4. Accessory Test
6 Rds of Tabata ring rows

 

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