Friday, June 26, 2015

WARM UP
5 MIN OF JOINT PREP

A. See June 5, 2015

 On a 2 minute clock for 8 sets:

Hang Clean plus clean and jerk (beginners do 2 of each)
First 2 sets at 55-65% of your max. Go up approximately 5% after every 2 sets.

B. Back Squat 

Take your highest 5 rep max as of late and do the following:

Minute 1: 2 reps @ 70% @ 31x1

Minute 2: 2 reps @ 75% @ 31x1

Minute 3: 2 reps @ 80 % @ 31x1

Minute 4: 2 reps @ 85 % @ 31x1

Minute 5: AMRAP unbroken @ 31x1 @ 80%. Your set is terminated when you can no longer adhere to the tempo.

C. 4 sets

400 meter run

OHS x 12  75/115 lbs

Ring dips x 5/10 

400 meter run 

rest 1 min