11.28.16 - 12.2.16

Monday

After class wod

5x1 cj at 82%

3x6 stiff leg DL at 60%

Alt Open Prep

Bike Cals 50-40-30-20-10

Rest 1:1
 

Tuesday

A)1x20 reps BS at 45% of 1RM BS

B)Then work to a heavy Pause FS

4 Super Sets

10 Back Extensions weighted if possible

ME DB Lunge Steps 55/35-go until progress halts for more than 2 seconds

Rest 2 min

Wed

Work to 85% snatch for a single
1x5 tng power snatch at 50% of single
1x10 tng power snatch at 50% of single
1x15 tng power snatch at 50% of single
 

4 sets- 2 Push Jerk + 1 Split Jerk at 70% of 1 RM Jerk

Alt Open Prep

EMOM 12 min

Min 1 3 OHS AHAP

Min 2 10 Burpees to 6 inch target

Thursday

2x15 BS at 45% of 1 RM

5x 3 strict C2B+ME Kipping

Super set with DB Bench press 15 reps

Clean DL Pause 2 sec below knee on each rep

4x3 @90% 1 RM Clean

Friday

Work to 90% cj
2x2 cj 84%
3x3 strict press 50% of cj

Alt Open Prep

7 min ME Cal Row