Tuesday 5.21.19

5 X 5  Bench Press

AMRAP 14

20/14 Cal Ski Erg 
10 Power Cleans (155#/105#)

Above and Beyond

Cool Down

4 Minutes

2 Minutes Standing Straddle 
1 Minute/Leg Pigeon

Strength

Seated Box Jump 

5 Minutes Working Up to a High, but Not Maximal Height 

3 X 3 Pause Power Clean 

*Work to a technically perfect load and hold for all 3 sets across 
*Drop and reset after each rep 
*Pause 3 seconds at mid thigh 

Back Squat 

Work to a a heavy single above 90% of your 1RM
Then..
5 X 3 @ 80% 

3 X 10/Leg Cossacks Squat 

*Main focus is on form and rang of motion. If you cannot get good depth do not load.

Endurance

6 X 600m Run 

Rest / Walk 600m Between 

Gymnastics

Accumulate 2 Minutes False Grip Hang 

Chelsea JungComment