6.17.16

GET STRONG FRIDAYS!

Here is Louie Simmons creator of the Conjugate System  going over why Sled Drags are so important. Very simple, yet effective.

 

Barbell Cycling:

1) Hang Snatch (just above knee):

2) Hang Clean (just above knee):

3) Jerk from blocks:

Sets/rep and percentages for all 3.

1×5@75%, 1×5@80%, 1×3@85%,

1×5@80% – rest as needed

 

Metcon:

20MIN for Max Distance

Partner Sled March

@75% BW (Switch as needed)

then,

200m Walk w/ Dball (100/70)

 

Strength:

1a. 3 x15 Reverse Hyper (Heavy)

1b. 3x5 Speed Box Squats@55%

from 6.13.16 (Reps controlled

down but explosive and AFAP on

the way up)

 

GST:

10 Strict Muscle Ups

3 second pause at top with

paralell grip.