MON31JUL2017

WOD

Strength
Snatch: 60/3, 70/3, 75/2, 80/2, 85/2, 90/2

Conditioning
AMRAP in 4 Rounds of:
3 min on / 1 min off:
14 C2B Pull-ups
14 DB Front Rack Lunges in place (50/35)
14 DB Deadlifts (50/35)
*pick up where you left off

Extra

Before
FS: APRE – 4/4 weeks – Last week!
Set 1-50% of predicted 3rm/6 reps
Set 2-75% of predicted 3rm/3 reps
Set 3-Max Reps of predicted 3rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
****
Weight Change Based on Reps in set 3
Reps – Weight Change
1-2 – Decrease 5-10#
3-4 – No change
5-6 – Increase 5-10#
7+ – Increase 10-15#

5 sets – 100ft. HS walk (try for 20′ stretches)

After
4 min. tabata – parallel hold, face up, in ghd

Post Comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s