10/23/2015

10/23/2015

 

Alright Friday is right around the corner and no better way to celebrate the weekend coming up than coming in and Deadlifting some heavy weight, and breathing heavy with a happy little EMOM. So see you guys tomorrow rest up and come PR your 5RM max Deadlift tomorrow.

General Programming:

1) Coach led Warm-up


 

2) Deadlift 5-5-5-5-5-5 reps AHAP

 

3) EMOM for 12 Minutes

Even Minutes 15 KB swings Russian 70/53

Odd Minutes 10 Box Jumps 24/20

 

4) Mobility/stretching

 

Competition Programming

1)EMOM for 5 minutes complete 3 power snatches starting at 65% of your 1RM

2)EMOM for 5 minutes complete 3 power cleans plus 1 jerk at 65%  of your 1RM


 

3) Back Squat 6X3@ 70%

 

4) For Time row 5000m

 

5) Mobility/stretching


 


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