Monday, 100316

De-Load Week

Into transition phase and cycle 2 of 2017

am

A. Power Clean + Push Jerk to 1RM + 5 reps at 90% 

B. Back Sqt – 2RM 

C. 5 rds #80% 

500m row  

20 cal bike  
 

pm

 A. EMOM x 10  

20 double unders + 3 muscle ups  

B. 5 rds  

12 GHD Situps 

200m run  

50’ HEAVY sled push  

6 power cleans 185/118 

C. Assistance Work  

Jerk Drives 5×5#100% or your FS 

reverse hyper 4 x 15 #25-30% of your BS 

50 pvc shoulder dislocates 

CO Symmetry protocol  

1 thought on “Monday, 100316”

  1. Am Session
    A. Power Clean+Push Jerk 163# got 171 but was squat but a PR push jerk!
    B. 2rm Back Squat 353#x2 PR
    C. 500m row + 20cal AB x3. Done. Didn’t have time to do 5.

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