Wednesday, 11/21/18

Weightlifting

Power Clean (From the Blocks @80%x1x1, then Drop set 2×2 )

(15min)
For Drop Sets 2×2, decrease weight by 15kg (33#) down if work single is above 110kg (242#).
For Drop Sets 2×2, decrease weight by 10kg (22#) down if work single is below 110kg (242#).
Target 5kg (11#) increase / week if work sets are above 110kg (242#).

https://youtu.be/CZQQpQ-rkWA

Metcon

Metcon (Time)

For time,
50 WB shots 10/9ft 20/14#
50 Deadlift 185/125
50 HSPU

Each time you break a set of WB shots or HSPU, Deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall

(21min)

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