Fri. July 15, 2016

531Deadlift

Warm-up

Partners for 5mins:
1 run 100m
1 Russian kb swings

Weightlifting

 

Deadlift

*New cycle, add 10lbs to your perceived 1rm
Warmup sets:
1x10 BB
1x5 35%
1x5 50%
1x5 60%

Working Sets:
2x5 65%
2x5 75%
1x5+ 85%

ACCESSORY WORK

Metcon (No Measure)

Hang Power Clean:
Find a heavy set of 3

-then

At 80% of heavy 3 hang power clean
5 min AMRAP
3 Hang power Clean
10m sprint down
3 Burpee
10m back pedal, back

-then

3x A lot
GHR’s
Russian Twists

Cool Down

Power Athlete cool down:
https://youtu.be/4SbwEgnKfdI