May 26th, 2017

Friday! Friday, gettin down on Friday!

Fitness:

PC + Hang Clean + FS- Build to a heavy single of the complex for the day
+
“DT”
5 rounds for time
12 DL 155/105
9 HPC
6 Shoulder to OH
Compare to 9/6/16

Competition:

A. Clean 60% 3 x 1, 75% 3 x 1, 80%x 2 x 1, 85% 2 x 1
B. Front Squat @3131 – accumulate 50 reps @ 50% of 1RM, stop each set as soon as you struggle to either maintain
good mechanics OR lose the ability to breathe freely throughout the movement, rest until breathing returns to baseline between sets
***Fewest amount of sets as possible
***The goal here is to make you a more enduring squatter, teach you how to lift without performing a valsalva, create a better front rack, and create more
core stability. Please follow the directions. That means follow the tempo, rep scheme, and try and maintain the best mechanics possible. When your mechanics diminish that set is complete…
but you still have to accumulate 50 total reps.
+
400m run
21 PC and Jerk 95/65
21 BF Burpee
15 PC and Jerk 115/75
15 BF Burpee
9 PC and Jerk 135/95
9 BF Burpee
400m run
**If the weights are not heavy enough please start higher and end higher. Also, if the weights are too heavy please start lower and end lower