General Track
Pause FS (3 seconds) 5×3
+
3RFT
25 KBS
25 Box Jumps
Strength Track
A. Snatch 3-3-2-2-2
B1. Pause FS 5×3; r/r – 10s
B2. 5 sets ME minus 2 Pull Ups; r/r – 3min
C. Heavy KB Swing 3×21; rest 2min
D. Accumulate 3min FLR (on rings if necessary)
EMOM – 10
Odd – 5 PC @60%
Even – 1-3 MU or 8 CTB Pull Ups
+
500m Row
21 OHS 95/65
500m Row
15 OHS
500m Row
9 OHS
3RFT
400m Run
30 Wall Ball
20 Alt KB Snatch
+
Mobility – Foam Roll
Hips, quads, IT band, hamstrings, lats, back
A. 1RM Press
B. 3RM Push Press
Compare to 4.29.14
+
Diane
21-15-9
DL 225/135
HSPU
4 sets
3 Position Clean + 2 Jerks
+
10 RFT – 15min cutoff
2 Heavy Thrusters
4 Strict Supinated Pull Ups
6 Box Jumps 30″/24″
1 RM Back Squat
——–
We started our current back squat cycle on May 5th. You have put in the work and you are ready. Be confident, take a moment to visualize your success, you have one objective….obliterate your PR! Here is some motivation from my favorite Finnish athlete. Let’s beat that PR gong to death!
