New backdrop, same athlete. Glad to see you back to work Mr. Silvestri #manonamission.
Cycle 2 Day 8
Mandatory Work, in suggested order:
Then choose ONE more piece based on your weaknesses (C, D, or G)
Complete the following at a controlled pace:
15 Burpee Box Jump-overs 20/16″
10 Burpee Box Jump-overs 20/16″
5 Burpee Box Jump-overs 20/16″
Use the warm-ups in cycle 2 to mentally accept what bitch work feels like. Keep the intensity fairly low, but get used to the work.
AMRAP 30 Minutes
20 Push Jerk 135/95
C. Interval Work
Row 10 Calories
10 Alternating Pistols
Rest 30 Seconds
D. Olympic Lifting
Power Snatch 3-3-3-2-2-1 AHAP
Drop and reset each rep. This is just like the OHS earlier in the week. If you need to get better at moving heavy weight, hit the Wednesday power work. If not, hit the interval work.
SPEED Deadlift 8×3 @65%
Drop and reset each rep. Pull the weight off the floor like it slapped your mother. All 24 reps need to be moved with serious intentions.
F. Bitch Work
Assault Bike 20 Calories
Rest two minutes
Death by strict pull-ups with 10/5lbs vest