4 August 2015 4 August 2015
Tuesday 4 August 2015 '4 August 2015'

open gym at 430

1. Warm-up level 2
(done before class)
a. 3×10 Good mornings (light-medium weight)
b. 3 Rounds
500m row
15 Box jump overs 24/20″
15 Push-ups
2. Strength
Work up to ONE heavy set of 3 deadlifts – Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat
Warm up with light triples, moderate doubles, then heavy singles until your chosen weight for the set of 3.
3. Oly
Pause power position snatch 6×3 @70-80% of the last clean rep you hit during test week
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.
4. Met-Con
AMRAP 12 Minutes
6 Muscle-ups
12 Front squats 135/95lbs
18/15 Calorie row
Extra
a. 5×5 Weighted strict pull-up
Start at a doable weight, pull fast, then work up each set to more challenging weights.
b. run 800m
rest 3 min

1. Warm-up level 1
(done before class)
a. 3×10 Good mornings (light-medium weight)
b. 2 Rounds
500m row
15 Box jump overs 24/20″
15 Push-ups
2. Strength
Work up to ONE heavy set of 3 deadlifts – Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat
Warm up with light triples, moderate doubles, then heavy singles until your chosen weight for the set of 3.
3. Oly
Pause power position snatch 6×3 @70-80% of the last clean rep you hit during test week
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.
4. Met-Con
AMRAP 12 Minutes
6 chest to bar pullups
12 Front squats 95/65lbs
18/15 Calorie row

1. Warm-up Base

1 Rounds
500m row
15 Box jump overs 24/20″
15 Push-ups
2. Strength
Work up to ONE heavy set of 3 deadlifts – Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat
Warm up with light triples, moderate doubles, then heavy singles until your chosen weight for the set of 3.
3. Oly
Pause power position snatch 6×3 @70-80% of the last clean rep you hit during test week
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.
4. Met-Con
AMRAP 12 Minutes
6 ring rows
12 Front squats 75/45lbs
18/15 Calorie row

Be Sociable, Share!