6/20/2016

Warmup:
Perfect Stretch x 5/side - https://youtu.be/hDh-8oHx5VQ
+
A. Back Squat
5 @ 65%
5 @ 75%
5+ @ 85%
rest 2 minutes
*add 5-10# total to your training max from cycle 2*
*for example if week 1 of Training Cycle 2 you based your numbers off of a TM of 200# - use 205 or 210# today and for remainder of new cycle*
B. Clean Pull to below knee + Power Clean from below knee cluser 1.1.1 rest 10 seconds/rest 2 minutes x 4 sets
*stay light and workon fast turnover and catch - mechanics must be perfect*
C. Dumbbell Z Press AHAP (with perfect form) x 6-8 reps rest 2 minutes x 4
+
Ski Erg x 200 Calories (in teams of 2)
*partners will switch every 10 calories*
*15 minute cap*