Fri. July 1, 2016

531Deadlift

Warm-up

Partners:

5x
“I go, you go”
10 RKB Swings
Partner holds plank on elbows, while partner swings

*Mash Glutes

Weightlifting

Deadlift 

Warmup sets:
1x10 BB
1x5 35%
1x5 50%
1x5 60%
1x5 70%

Working sets:
1x5 75%
1x3 85%
1x1+ 95%

Deadlift Off Blocks 

Just below knee height
2x10 Deadlift off Blocks @65% (just below knee height)

ACCESSORY WORK

Metcon (No Measure)

10 Rounds:
2 Power Snatch AHAP (with proper posture and position) (touch and go NOT required)
5 Box Jump (24/20)
20m Sprint
*Rest is the time it takes to walk back to the barbell.

-then

3x8-12 reps
T-bar Rows
KB Front Squat

Cool Down

Scorpions
Thread the needle
Banded Hip stretches on the rig