Monday 8, June 2015

Warm up:

Same all week

4 minutes jump rope
50 twinkies
50 back extensions
25 band pull aparts
25 PVC dislocates

New strength cycle starting for 8 weeks, so things will look a little different on the board.

Strength:

Back squat

5-5-5 at 70/80/90% of your 90% of your 1 rep max

Hang clean
2x max reps at 70% of your 90% of your 1 rep max

LOG YOUR TOTAL REPS

Metcon:

12 min of 40 second work set, 20 second rest, completed as a circuit

KB swings 32/24kg
KB cleans 24/20kg
KB press 20/16kg