Fri. August 26, 2016

531Deadlift

Warm-up

Partners:
1 partner 20 kb swings, other hold plank. Switch 2 times
*mash lower body

Weightlifting

Deadlift 

Warmup sets
1x10 BB
1x5 35%
1x5 50%
1x5 60%
1x5 65%
1x5 70%

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

ACCESSORY WORK

Metcon (No Measure)

Sumo Deadlift
2x
Max reps in 1 minute @40%
*3 count slow lower of the barbell. Fast up.

-then
In partners:
5 minutes
Row for Max calories. Switch anytime, as often as desired.
*Aim to keep people switching often. The idea is to stay explosive and fast.
Rest 2 minutes
5 minutes
Max reps power snatch. Switch anytime, as often as desired.
*Same thing. Keep people moving back n forth, limit the time the barbell is resting on the ground.

-then

3x20 Weighted Hip extensions

Cool Down

Power athlete cool down: