Fri. Apr 7, 2017

DE LOWER

Warm-up

200m Run.
 Leg Drills.  https://youtu.be/mX00T4uuPtI
50m run
100m run
200m run

Weightlifting

Red: Deadlift

Squat vs Bands 

White/Blue: Speed Squat vs bands
5x3 @45%
5x3 @50%
3x3 @55%

Power Clean 

Red/White/Blue: 3x3 PowerClean touch n’ go
*Heavy, but no misses. Use same weight across all three sets.

SWOD - Strength WOD

5x
25m Heavy Prowler Push → 50m Sprint
*Rest as needed between sets

ACCESSORY WORK

30 Dball or sandbag from ground to over the shoulder for time.

Tabata side plank, alternating.