2018 Cycle 3 – Week 2 Day 3
Warm-up
Warm-up
Floss Shoulders
2 Steady Rounds:
20 Wallballs
30 Calorie Bike
2 Steady Rounds:
20 Wallballs
30 Calorie Bike
Weightlifting
Push Jerk (5 x 5 @ 70%)
Misfit clean complex (EMOM for 10 Minutes @ 70% of Complex)
Strength
Find your 1RM “Misfit Clean Complex”
Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk
Find your 1RM “Misfit Clean Complex”
Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk
If your numbers are correct it will feel like a metcon
Metcon
Metcon
3 Rounds:
30 Single Arm Push Press 70/50lbs
(15 per side)
20 Toes to Bar
60′ Zig Zag Handstand Walk*
*Place a plate in a straight line every 10′ for 60′ and slalom back and forth for the distance of the walk.
30 Single Arm Push Press 70/50lbs
(15 per side)
20 Toes to Bar
60′ Zig Zag Handstand Walk*
*Place a plate in a straight line every 10′ for 60′ and slalom back and forth for the distance of the walk.
Extra work
Metcon
Every 3 Minutes until failure
Run 200m
15 Deadlift 225/155lbs
4 Ring Dips
Add 4 additional Ring Dips each round
(4,8,12,etc…)
Run 200m
15 Deadlift 225/155lbs
4 Ring Dips
Add 4 additional Ring Dips each round
(4,8,12,etc…)
Metcon
Front Lever Hold
(Any Progression)
6 Rounds:
Accumulate :20
Rest 1-2 Mins
(Any Progression)
6 Rounds:
Accumulate :20
Rest 1-2 Mins