Workout of the Day
Barbell Work:1) 5x2 Muscle clean (catch in full squat) AHAP -- rest 75s
2) 7x1 Clean and jerk @ 80-90%
* Work up to 90% over the 7 sets without missing a lift. If you miss, drop back down to last successful weight and stay there for remaining sets.
Strength:
1) 15 minutes to establish a 1RM Push press
Work Capacity/Skill:
For total reps of each:
1 minute ME HSPU
Rest 1 minute
2 minutes ME Ring dips
Rest 1 minute
3 minutes ME Push-ups
Additional:
3x10 Weighted back extensions AHAP
3x20 GHD sit-ups
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