Wednesday 15th of November 2017 – November 15, 2017


Wednesday 15th of November 2017

Movement Prep
3 Rounds of;

7 Shoulder Press w/ barbell
7 Tall Jerks
10m Broad Jump, emphasis on explosive hip drive, each jump should aim to be as far as possible

Weightlifting
Metcon
Every 90 Seconds for 4 Sets

3 Liftoff’s
3 Clean Pull’s
3 Clean Pull Under’s
3 Jerk’s

Working with a barbell or 40 KG’s MAX for the entire set.
Clean and Jerk (5-5-5)
Set 1 – 5@65%
Set 2 – 5@75%
Set 3 – 5+@85%

Reps do not need to be touch and go, but maximum time between reps is 5 seconds.

There should be no failures in the 5+ set, reps should be fast and efficient.

Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP

10 Push-Up’s
10 Toes to Bar
10 Overhead Squats 50/35
400m Run

Extras
Metcon
3 sets of

12 Hamstring Curl (choose weight that is moderately challenging but by the third set may need to be broken into two sets)

45 Second Sorenson Hold (Face down, full extension on the ghd)

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