Fri. July 29, 2016

531Deadlift

Warm-up

500m row
3x10
Kb deadlift
Kb Swing
*Mash Low back, legs and calves

Weightlifting

Deadlift 

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

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

ACCESSORY WORK

Metcon (No Measure)

Find your heaviest Complex:
1 Power Clean + 2 Hang Power Clean

-then

In Partners, for 7 rounds each:

“I go, you go”
1 Power Clean+2 hang power cleans (80% of heavy complex)
10 Cal Row
*One partner completes one full round, other partner rests
**Partner resting perform (1) rope climb

-then

3xEach Side
10 Kb side bends+50ft Farmer Walk
*Use one kettlebell.

Cool Down

Banded hip and hamstring stretches