Monday 12, May 2013

Skill:

3xME strict pull ups
If you are getting 8+ strict pull ups - ADD WEIGHT

Strength:

Squat
3x8
70/75/80%

Hang snatch
5x3
Heavier than last week
*hook grip
*catch in hole
*full extension

Metcon:

8x

1 of the following barbell complex's is equal to one rep - you will do 2 "rep's" per round

1 Hang clean
1 Push press
3 jerks - behind the neck if you feel comfortable with it - if not 3 to the front
1 push press

60 second rest between rounds WHERE YOU WILL ADD WEIGHT every round
*3 burpee penalty for every round the bar is put down


HIIT: 5a.m. or hit it on your own :-)

11 x

13 second of full 100% perceived SPRINT
47 seconds of jogging - keep moving

MAKE SURE to have a dynamic warm up if you are not with me at 5a.m.