Wednesday 6/1/16 4 Week Meso Cycle – Strength Stability Cycle

CrossFit BattleCry – Barbell Club

Warm-up

PVC Warmup (No Measure)

Pass Throughs, Good Mornings, OHS

10 Reps of Each

Shoulder Stability Warm Up (No Measure)

2×3 Reps on Each Side

KB Arm Bar

Standing Windmill

Weightlifting

Clean and Jerk (3×[email protected], 3×[email protected], 3×[email protected])

1inch Clean (6×[email protected], 6×[email protected])

Pull Bar 1 Inch off of the ground. Hold for 2 Seconds then Clean

Front Rack Lunge (4×8 on each leg with perfect form. build.)

Use medium weight

Stability Band Barbell Press (5×8, build and then perform all 5 sets )

Using bands hang plates or kb from barbell collars and press