5×3 Pause Back Squats (3 sec pause) – work up to a max triple for the day.
4 rounds of:
20 Shoulder Touches
15 C2B Pull-ups
20 Deadlift 135/95#
*Rest 1:00 after each round.
There will be no official Barbell Basics class this Thursday. As always, there will still be open gym and a coach will be around to look at your lifts, it just will not be a formal Barbell class. Barbell class is still on for this Tuesday and normal schedule next week.
12 mins to establish a 3rm Back Squat, then 1×3@95%, 1×3@90%
100 Hang Snatches 45/35#
Run 1 Mile
**DO NOT DROP THE EMPTY BARBELLS ON THE FLOOR. If you need to break the Hang Snatches, place the barbell on the floor.
1) 10 minutes to establish a 2rm Clean & Jerk, then 1X1@ 95%, 1X1 @ 90%. Rest 1:30 between drop sets
Rack bar, then:
2) Split Jerk from Rack: 3×1 at 5-10# heavier than 2rm from #1
3 rounds of:
2:00 ME Wall Walks**
2:00 ME OH Walking Lunges 115/75#
2:00 ME KB Swings 36/24kg
**If you can Handstand Walk, perform ME Handstand Walk for distance instead of Wall Walks.