Thinking about hitting today’s extra piece? Seth and Austin are here to discuss exactly what we’re looking for in both the barbell jump squat, and the overall execution of this piece in general.
View the Cycle 3 Podcast HERE!
2019 Cycle 3 – Week 4 Day 1
1. Warm-up
Floss Shoulder
4 Steady Rounds
Bike 15 Calories
15 Push Ups
15 Empty Bar Overhead Squat
2. Strength
Back Squat
5×5 @ 90% 5RM
3. Oly
Power Snatch
4 Rounds
:90 on
2:30 off
Singles @ 77.5-82.5%
Drop and Reset
4. Met-Con
For Time
100/70 Calories on AAB
50 Hang Squat Snatch 135/95lbs
50 Chest to Bar
After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.
5. Interval
For Time
5 Rounds
10 Dumbbell Box Step Overs 70/50s
250m Run on Assault Runner
(or 300m Outside)
Rest :60
6. Bitch Work
For Time
5 Rounds
20/16 Calorie Row
12 Jumping Squats w/ 95/65lb Barbell on back
Rest 3:00
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