Amber Fernandez, a MisFit Athletics HQ member, hitting a Low Hang Squat Clean of 165lbs for a 10lb Clean PR.
We’d like to see her get more leverage over the bar, but it’s clear the all the squatting is helping.
Cycle 1 Day 21
Mandatory Work, in suggested order:
Then choose either B or F depending on your weaknesses.
For all of the new guys and gals out there, this is what the blog normally looks like. The only difference you will see this year is the warm-up being written in to give some direction on a question we get a lot, and a place to put the beautiful methodical gymnastics work that we need to clean up to help set a strong base for the season. Choose your extra piece wisely, you all need different things and handle volume differently. Be ready to get real cozy with that barbell for the next eight weeks.
4 Slow Rounds
25 Empty Bar Thrusters
6 Unbroken Muscle-Ups
If the gymnastics aren’t pretty in the warm-up drop the reps down until they are.
Slow doesn’t mean you need to do the actual movements slowly, just progress at an extremely comfortable pace.
You shouldn’t feel like you’re in a met-con at all.
60 Alternating Pistols
50 Burpees to 6″ Target
40 Toes to Bar
C. Olympic Lifting – None
D1. MisFit Volume Cycle W5D1
Back Squat 6×4 @75%
D2. Find a 5RM Strict Press
E. Bitch Work
Run 300m x 6
Try to match or beat your score from week 1.
Bulgarian Split Squats
3×10 each leg
Go heavier than week 1.