01/10/17

9
Jan

01/10/17

Tuesday

Skill & Lift:
Thruster technique

5 Sets Q 2 mins:
5 reps @ 70% of 5 RM
4 reps @ 85% of 5 RM
3 reps @ 100% of 5 RM
2 reps @ 110% of 5 RM
1 rep @ 115% of 5 RM

Metcon

With a running clock until it reaches 15 min:

Complete AMRAP in 9 mins of:

15 T2B (V-ups)
10 DL (115/75)(95/65)
5 Snatches (115/75)(95/65)

In the remaining time:

1 RM Thruster

Accessory
Squat 65%/5, 75/5, 85/5 0r +5 lbs from previous week
do 5 box jumps after each set
back extenstions plank hold- accumulate 1 minute

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