7 October 2015 7 October 2015
Wednesday 7 October 2015 '7 October 2015'

11065856_10203596857401364_7712132916755803893_nWhere have you been?

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

2. Strength
SPEED Back Squat – 8×3 @65%
Controlled on the way down, explosive on the way up.

3. OLY
Split Jerk 6×3 @70-80% this lift are the goal in this cycle, improve both and weight will not be an issue.

4. Met-Con
AMRAP 12 minutes
30 OHS 95/65lbs
20 Pull-ups
10 Box-jumps 30/24″
Extra, choose ONE of the following:

5a.
AMRAP 12 minutes
Run 800
then
Max muscle-ups in remaining time*
*Rest 30 seconds every time you come off the rings

5b.
3 Rounds
50 Push-ups
100 Air squats
Swim 100m
Rest 2 minutes

5c.
Accumulate 7 minutes of wall-sits at parallel – hands must stay above hips.
Complete faster than week 1, 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
10 Hip extensions
10 Pull-ups
10 Empty bar OHS

2. Strength
SPEED Back Squat – 8×3 @65%
Controlled on the way down, explosive on the way up.

3. OLY
Split Jerk 6×3 @70-80%
4. Met-Con
AMRAP 12 minutes
30 OHS 75/55lbs
20 Pull-ups
10 Box-jumps 24/20″

1. Warm-up Base
a. MisFit Shoulder Prep Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
b. 3 Rounds
10 super mans
10 ring rows
10 air squats

2. Strength
SPEED Back Squat – 8×3 @65%
Controlled on the way down, explosive on the way up.

3. OLY
Split Jerk 6×3 by feel

4. Met-Con
AMRAP 12 minutes
30 goblet sqauts 35/26
20 ring rows
10 Box step ups 24/20″

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