Fri. July 22, 2016

531Deadlift

Warm-up

In partners:
200m Run

5 rounds each
10 Russian kb swings/Plank

200m Run
Start and finish with 200m run. One person holds a plank while the other performs swings.
*Mash legs/back

Weightlifting

Deadlift 

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

Working Sets:
2x3 70%
2x3 80%
1x3+ 90%

Power Clean 

Find heavy 3 Power Clean

ACCESSORY WORK

Metcon (No Measure)

3 Rounds
Max Reps touch n go Power Clean @80% of 3rm
200m SPRINT!
Rest 2 mins between Rounds

3x
10 Vups
10 Hip extensions
10 each side KB side bends

Cool Down

Power Athlete Cool Down
https://youtu.be/4SbwEgnKfdI