Monday 3.21.16

Week 5
Accumulate 5 minutes at the bottom of the squat (no elbows on knees, keep tension in hips)

+
5 minutes of standing straddle

Essentials:
A.
4 Sets
Press x 9 reps
On the 2:30 Min

B.
10min EMOM
Odd: Hang Power Clean x 10 reps Training Bar or Empty Barbell
Even: Box Jumps x 5 reps

C.
For Time:
Ring Pulls x 40 reps
Incline Push Ups X 30 reps
Shoulder to Overhead X 20 reps

Fitness:
A.
4 Sets
5 Push Press + 5 Push Jerk
On the 2:30 Min

B.
10min EMOM
Odd: Power Clean x 8 reps 50%
Even: High Box Jump x 5 reps

C.
For Time:
Pull Ups x 40 reps
Push Ups X 30 reps
Shoulder to Overhead X 20 reps 155/105

Performance:
A.
4 Sets
3 Push Press + 3 Push Jerk + 3 Split Jerk 50% of C&J
On the 2:30 Min

B.
10min EMOM
Odd: Power Clean x 8 reps 50%
Even: High Box Jump x 5 reps

C.
For Time:
Pull Ups x 60 reps
Ring Dips X 30 reps
Shoulder to Overhead X 15 reps 185/135
+
Competitor Session 2:
A1.
3 Sets
Inverted Kettlebell Kneeling Press x 5 per arm
Rest 1min
A2.
3 Sets
Weighted Back Extensions x 10 reps
Rest 1min

B.
20min
Airdyne x 1min 95%
Airdyne x 3min 75%