062810-Week 3

D1-W3

AM:

Warmup:
5 min easy run
Hip mobility
A1: 5 sets of 10 Doubleunders for speed; 30 sec rest
A2: 5 sets of 5 clapping pushups; 30 sec rest
B: 5 sets of 1 vertical jumps

(Heavy Day)
A1: Powerclean: 5-5-5-5-5
A2: Bench Press: 5-5-5-5-5
A3: Squat: 5-5-5-5-5

Hit it hard! Beat last weeks numbers.

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Test:
AMRAP strict HSPU

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3 rounds:
C&J x 10 (60% of heaviest set of powerclean); 1 min
AMRAP pullups w/ 30% BW; 1 min

go unbroken on C&J, set ends when you stop ie. if you only do 7 reps unbroken, you stop. When I say 'unbroken,' I mean the bar cannot rest on the floor or shoulders. Overhead pause is fine.

PM:
20 min recovery run