Tuesday 6-6-17

Day 2:

1)   Strength

Power Clean and Jerk (any style)

1@75%, 1@ 80%, 3 X 85%

Build to heavy complex: Behind the neck push press + 1 OHS.

Start with weight established in this complex from two weeks ago.

2) Met-Con

Hero Wod Abbate

Run 1 mile

21 C&J 155/105#

800 M run

21 C&J 155/105#

1 Mile run

 

Tap out time cap: 40Min. 

No time cap for RX. 

 4)  15-20 MINUTES OF MOBILITY

Aether Barbell Raw Strength and Gains.

1) Power clean- 8x1@85% power clean max.

2) Front Squat- 4x10

3) Barbell Bridge- 4x10

4) Single Leg Deadlifts- 4x8

5) Reverse Hyper- 4x10

6) 4 Rounds

20 Russian Swings 70,55

All out on bike for 30 seconds. Max effort... seriously.