THE MANIMAL

Day 1 (October 21st, 2014)

• 5 x 6 Front Squats (2 second hold at bottom)
• OTM 20′ Min 1 -8  – 4 Squat Cleans @ 70% of 1RM Mins 8-16 – 2 Squat Cleans @85% of 1 RM Mins 16-20 – 1 Squat Clean @ 85% of 1 RM
• Accessory work: 4 x 10 Good mornings (60 second rest between sets) 6 x 200m row @ 100% (45-60 second rest between sets 1,2,3) – (60-90 second rest between sets 4,5,6)
• Day 2 (October 22nd, 2014) 5×6 Push Press (90 seconds between sets)
• 5 Rounds: 3 weighted pull-ups  – rest 30 seconds 4 strict press – rest 1 min
• OT2M for 16′ 2 Jerks @ 80% (Mins 1-10) 1 Jerk @ 90% (Mins 11-16)
• Accessory Work: Supper Set 4 x 20 Reverse Hypers 4 x 8-10 Strict T2B Rest 60 seconds