ATHLETE

A. No bounce bench press – 5×5 @70% – Slow on the way down, explosive on the way up.

B. AMRAP 20 Minutes
30 Wallballs 20/14lbs
15 Burpees to 6″ target
10 Clean and Jerks 115/80lbs
Run 200m with med ball

COMPETITOR

A. No bounce bench press – 5×5 @70% – Slow on the way down, explosive on the way up.

B. “Rest Pause” Neutral Grip Dumbbell Strict Press
Each dumbbell should be somewhere near 25% of your 1RM (200lb barbell strict press, use 50# dumbbells) Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest. If you do 10 or less reps on your first it’s probably too heavy, 20+ too light. Each set will obviously get much much harder. Try not to overextend too much. Work on keeping your midline tight and ribcage down when they get really hard. Would rather see a set of five with a flat lumbar spine than ten with the banana back.

C.Pause power position clean 6×3 @70-80% of the last clean rep you hit during test week – Drop, reset, and perform a perfect clean DL between each rep. Jerk the last rep of each set.
Please refer back to http://misfitathletics.com/rest-day-cycle-1-olympic-lifting-explanationtutorial/ for an in depth explanation on the oly work we will be doing in this cycle. DO NOT jam the bar into your hip pocket and bounce it out so you can write a big number for your score. It’s time to start over and clean the movement up. Pause, exented through heels. No heaving.

D. Met-Con
AMRAP 30 Minutes
40 Wallballs 20/14lbs
20 Burpees to 6″ target
10 Clean and jerks 135/95lbs
Run 200m with med ball

E. AMRAP 3 minutes
Max sets of 3 unbroken strict HSPU
Rest 3 minutes
AMRAP 2 minutes
Max sets of 2 unbroken strict HSPU
Rest 3 minutes
Max strict HSPU in 1 minute