Fri. August 19, 2016

531Deadlift

Warm-up

Warmup:

In Partners:

1 partner rows 250m,

Other performs banded good morning

Switch

*Mash lower body

Weightlifting

Deadlift

Warmup sets

1x10 BB

1x5 35%

1x5 50%

1x5 60%

Working sets

2x3 70%

2x3 80%

1x3+ 90%

Sumo Deadlift

10x1 @65%

ACCESSORY WORK

Metcon (No Measure)

In Partners:

10 min AMRAP, AHAP:

Max Reps power snatch, and Max calories rowed

One partner must be rowing at all times. Switch every 10/7 calories. Partner not rowing, perform max reps power snatch

 

*This weight should be heavy enough that touch n go does not happen. Should only be getting about 1 every 7-10 seconds

 

-then

3x1 min each side, KB stiff leg deadlift

Cool Down

Power athlete cool down