10.18.16

 

Couple of things.  This is deload week.  Do not go heavier on anything!  Do exactly as it says.  If you are doing Fittest Games Qualifier do all BB Cycling, Strength, and GST, then replace Metcon with Qualifier workout.  This will be a good warmup for the workouts.

BB CYCLING

1) 5X1 Paused Clean

(3 count pause at knee) +

1 Paused Hang Clean

(3 count pause in hang at knee)

work at 80% of max for this

complex across all sets

rest as needed

 

2) 5X3 Split Jerk

(with 3 count OH hold in split)

– work to a max triple with a

definite 3 count hold,

work at 80% of max for this

complex across all sets

rest as needed

 

Strength/GST

1a) 4X45 sec. (accumulated)

L-Sit Hold – rest 90 sec.

1b) 4X10 Strict HSPU

– rest 90 sec.

alternate sets

 

Metcon:

Row 2k for time or Fittest Games Qualifier