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5.29.15

28
May

5.29.15

WARM-UP

5 Min Row/Bike/Run

3 Rounds

10 Leg Swings

30 Sec Frog Stretch

10 Supermans

30 Sec Wall Squat

10 Back Squats w/ Bar

STRENGTH/SKILL

Back Squat 3 @ 70% 3 @ 80% 3+ @ 90%

RDL 7×5 @ 85%

* Add 10 lbs if you were able to complete last weeks weight

METCON

“Helen”

3 Rounds For Time

400m Run

21 KB Swing 53/35

12 Pull-ups

EXTRA WORK

Snatch Push Press + OHS: 6+1 @ 60%, 5+1 @ 70%, 4+1 @ 80%, 3+1 @ 85%, 2+1 @ 90%, 1+1 @ 90%

Snatch Pull + Snatch: 3 @ 50%, 3 @ 60%, 3 @ 70%, 3 @ 75%, 2 @ 80%, 2 @ 85%, 2 @ 90%, 1 @ 95%

Snatch Pull + Hang Snatch Pull: 2+2 @ 90%, 2+2 @ 95%, 1+2 @ 100%, 1+2 @ 105%

CORE

100 GHD Sit-ups

*Every time you Break or rest you have a 15 Sec Plank to recover

MOBILITY

2 Min Ankle Mobility

2 Min High Hamstring

2 Min Adductors

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