5.26.15
WARM-UP
5 Min Bike/Row/Run
2 Rounds
1 Min Plank on Forearms
5 Cossack Squats
5 Tuck Jumps
“Hip Flow”
STRENGTH/SKILL
For those of us who did Murph please use this time to stretch and roll out. Recovery is going to be key as this week is going to be just as tough.
For those of you who did not, you have the following
DL 3 @ 70%, 3 @ 80%, 3+ @ 90%
Front Squat 7×5 @ 85%
*These will be 5 pounds heavier than last week.
METCON
5 Rounds For Time
50 Double Unders (150 Singles)
35 Ab Mat Sit-ups
185/115 Overhead walk, 20 yards
*If you are feeling “spicy” you can do K2E
EXTRA WORK
Snatch Balance: 1×2 @60%, 1×2 @70%, 1×2 @75%, 1×2 @80%, 1×2 @85%, 1×2 @90%
Snatch no hook no feet: 1×6 @40%, 1×5 @50%, 1×4 @60%, 1×3 @65%, 1×2 @70%, 1×1 @75%
Snatch Pull: 1×6 @85%, 1×5 @90%, 1×4 @95%, 1×3 @100%, 1×2 @ 105%, 1×1 @110%
CORE
Seated Leg Tucks 4 x 25
*Weighted if capable
Ab Roll-outs 3 x 15
MOBILITY
2 Min Lat Smash
2 Min Calf Smash
2 Min Forearm Smash