8 December 2015 8 December 2015
Tuesday 8 December 2015 '8 December 2015'

11930862_10153077790272301_7907306948264684518_o1. Warm-up level 2
a. Hip extension 1×15 then 3×12 hugging 45/25lbs plate
b. 3 Rounds
10 Good mornings 135/95lbs
10 Handstand alternating shoulder taps

2. OLY
Every other minute on the minute for 10 minutes (5 rounds) – 2 MisFit Clean Complexes @80-90%* of 1RM found during test week – drop and reset between full complexes.
*The goal here is to finish all sets starting every other minute, if that is possible at the percentages use them. If not, scale weight down. 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. Interval Work
3 Rounds
60ft HS walk
10 Touch and go squat snatch 145/100lbs
60ft HS walk
Rest 2 minutes

Extra, depending on your weaknesses, choose TWO of the following:

4-5a. Met-Con
21-15-9
Deadlift 225/155lbs
Thruster 95/65lbs
Toes to bar

4-5b. Bitch Work
3 Rounds
20 Assault Bike calories
20 Calorie row
100 Double-unders
Rest 2 minutes

4-5c. Strength
Find your 5RM ‘Pretty’ touch and go deadlift – Add 10-20lbs to week 3
The deadlifting in this cycle is for athletes that struggle with heavy, in met-con, touch and go deadlifts.

4-5d. Accessory/Gymnastics
EMOM 14 minutes
Even: Max reps strict HSPU straight into max reps kipping
Odd: 10 GHD sit-ups

1. Warm-up level 1
a. Hip extension 4×15
b. 3 Rounds
10 Good mornings 95/75lbs
10 Handstand alternating shoulder taps

2. OLY
Every other minute on the minute for 10 minutes (5 rounds) – 2 MisFit Clean Complexes @80-90%* of 1RM found during test week – drop and reset between full complexes.
*The goal here is to finish all sets starting every other minute, if that is possible at the percentages use them. If not, scale weight down. 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. Interval Work
3 Rounds
1 minute HS hold
10 Touch and go squat snatch 95/65lbs
1 minute HS hold
Rest 2 minutes

1. Warm-up Base
a. Hip extension 4×10
b. 3 Rounds
10 Good mornings empty bar
30 sec Handstand hold

2. OLY
Every other minute on the minute for 10 minutes (5 rounds) – 2 MisFit Clean Complexes @80-90%* of 1RM found during test week – drop and reset between full complexes.
*The goal here is to finish all sets starting every other minute, if that is possible at the percentages use them. If not, scale weight down. 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. Interval Work
3 Rounds
1 minute HS hold
10 Touch and go squat snatch 75/55lbs
1 minute HS hold
Rest 2 minutes

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