03/08/2016

Happy 40th Birthday, Aaron Bongle!!

In-Season Cycle
Week 3

Warm-up:
Batman Hip opener 
- lunge/half split hip and hamstring floss
Upper anterior chain band assisted opener

Strength:
5 x 1 Hang Cluster + 3 Push Jerk (5 x 1 + 3)
Start around 65% of Push Jerk and 
build to heaviest set of complex.

Metcon (AMRAP - Reps):
15:00 clock
5 x 1:45 rounds
Rest :45 between each round
Begin round every 2:30

- 200m run
- AMRAP Shoulder to overhead (95/65)

- 200m run
- AMRAP Shoulder to overhead (95/65)

- 200m run
- AMRAP Shoulder to overhead (135/95)

- 200m run
- AMRAP Shoulder to overhead (135/95)

2:30
- 200m run
- AMRAP Shoulder to overhead (155/105)

Rest 1 min then @ 13:30 mark begin Cashout:
AMRAP :90:
- Hang Cluster @ 80% of todays heaviest strength complex

Score:
rounds 1 and 2 - each rep worth 1
rounds 3 and 4 - each rep worth 2
round 5 (2:30) - each rep worth 3
Cashout :90    - each rep worth 3
Score total reps from all 5 rounds and Cashout for total score.

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