Wednesday, 5/1/19

Weightlifting

Hella Jacked and Tan Week2

WK2: Clean and Jerk (4x(2Clean+1Push Jerk)@70%+#)

(15min)
Target 5kg (11#) increase / week if work sets are above 110kg (242#).
Target 2.5kg (5.5#) increase / week if work sets are below 110kg (242#).

WK2: Paused Front Squat (Work to a 3RM (Target +11#+WK1),Then Dropset 1×3)

(15min)
Work to a 3RM (Target a 5kg / 11# increase over week 1). Then decrease weight by 10% for Drop Set 1×3.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7
1 Muscle Up
3 Clean & Jerk 135/95
6 Burpee over bar

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