9/11/2017

9/11/2017

Workout of the Day:

1) Coach Led Warm-up

2) Deadlift 3-3-3-3-3-3 reps increasing weight each set looking for a new 3RM by the last set

3) EMOM for 10 Minutes Complete
Even Minutes - 15 KB Swings 70/53 Russian style (if you can’t use the prescribed weight then scale down. However step out of your comfort zone, go one size heavier than normal and remember be explosive)
Odd Minutes - 12 Box Jumps 30/24

4) Not for time complete
60 Sec plank hold
100 Russian Twists with a KB
60 Sec plank hold

5) Mobility/Stretching


Competition Programming:

1) Deadlift
1x3@ 77.5%, 1x3@ 82.5%, 3x3@ 87.5% 2x1@ 90%
After the third rep of each set complete 5 Power Shrugs using the same weight as the Deadlift

2) Accessories
3x7 Good Mornings AHAP
3x10 Weighted Lunges (Alternating legs) with 155/110 on your back

3) 5 Rounds for time of
250m Row
20 KB Swings 70/53 (russian)

4) Mobility/Stretching


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