Monday 16, February 2015

Week 2 of our strength cycle

All Power lifts will be performed as
5-5 warm up
3-3-3+ work sets at 70/80/90% of your 90% of your 1 rep max

Warm up:

30 seconds at each movement
Kettlebell Complex - AHAP

One hand swing
Reverse Rack lunge
Clean
Rack squat

Stabilizer:

3 min cumulative plank hold

Skill:

High hang snatch

Strength:

Back squat
5-5 warm up
3-3-3+
70/80/90%

Metcon:

Shankle Complex
5 rounds with 5 reps per round
1 rep =
2 clean pulls
1 hang clean
2 jerks

Every round add weight
25 burpee penalty for every broken round