5.14.2018

Okay guys the week after Deload we go into another mini-cycle.  Lifts are changing and loading is going up.  Please let me know if you have any questions.  Since we are in a heavy WL cycle please do all skills and drills.  It is a VERY beneficial for your fitness and even more important for your overall balance strength.  Snatching from blocks is all about powerful extension and even faster 3rd pull and catch.  Video (below) shows at knee only difference is we are starting a bit higher.  If it feels weird or slow this is very normal... go faster.   

Monday

 

Skills and Drills:

For QUALITY

5 ROUNDS:

5 Skin the Cats

5 Pull Up in L Hangs

5 Dips

5 Toes to Bars

BB CYCLING:

 

Snatch off Blocks (mid thigh)

4x3 @ 70%

Clean Pull

5x3 @ 100%

Strength:

Back Squat

5x4 @ 86%

Reverse Hyper

3x20

WOD:

"Everything but the...."

For time:

25 Walking lunge steps

20 Pull-ups

50 Box jumps, 20 inch box

20 Double-unders

25 Ring dips

20 Knees to elbows

30 Kettlebell swings (70/53)

30 Sit-ups

20 Hang squat cleans (35/20)

25 Back extensions

30 Wall ball shots (20/14)

3 Rope climb ascents