Monday, March 4, 2019

STRENGTH/SKILL

5 Sets:

Deadlift, Rest 2-3 min after each set

De-load from previous week;

x10 @ 50%

x8 @ 60%

x6 @70%

x4-6 @ 75%

x3-4 @75-80% of max

F: 6-8 reps; 2020 tempo

P/S: as rx!

WOD

"Over My Head"

15 min AMRAP:

Row 15/12 Cal or Run 200m

10 HSPU

15 KBS

rest 30 sec active after each round

limiter will be breathing + Shoulder/P-chain endurance

F: Seated DB Press x10 reps + Russian KBS

P: 10x HSPU [kipping, abmat or piked off a box] + 15x KBS 53/35#

S: 15x HSPU [to Open standards] + 70/53#