Strength:
Amateur
Back Squat 3x5 (add 5 lbs to last workout)
Shoulder Press 3x5 (add 2.5 lbs to last workout)
Collegiate
Back Squat 5 RM
Push Press 5x3 @ 90% of 3 RM
WOD:
16 Minute AMRAP of:
2 Deadlifts + 2 Hang Power Clean + 1 Jerk + 3 Back Squats 155/110
8 Dragon Fly Sit-Ups (perfect form) Demo
12 UB Double Unders
15 Second Break
Note: You can not put the barbell down until you are done with all the bar movements. On the double unders if you mess up you must restart the double unders. Go as hard as you can each round and force recovery on your "long" break.
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