31 July 2015 31 July 2015
Friday 31 July 2015 '31 July 2015'

 

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Level 2

Cycle 1 Test Week Day 4

1. Warm-up
A. 3×10 Light Roman Deadlifts
B. 4 Rounds
100m Run
10 CTB pull-ups

2. Strength
Find your 1RM Pause Power Position Clean and Jerk
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
Row 750m
50 Wallballs 20/14lbs
25 Power cleans 135/95lbs

4. Accessory Test
50 Alternating pistols for time

 

Level 1

1. Warm-up

A. 3×10 Light Roman Deadlifts

B. 4 Rounds
100m Run
10 Pull-ups

2. Strength
Find your 1RM Pause Power Position Clean and Jerk
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
Row 750m
40 Wallballs 20/14lbs
25 Power cleans 95/65lbs

4. Accessory Test
50 Unbroken air squats for time

 

Base

1. Warm-up

A. 3×10 Light Roman Deadlifts
B. 4 Rounds
100m Run
10 Ring Rows

2. Strength
Find your 1RM Pause Power Position Clean and Jerk
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
Row 750m
30 Wallballs 14/10lbs
20 Power cleans 65/45lbs

4. Accessory Test
50 Air squats for time

 

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