Tuesday, 10/11/11

Beware!

Warm-Up:
Stone Shoulder/Lap Ladder
-Work up in triples

Dynamic Warm-Up/Burg WU

Beginner Strength:
DL: 1 x 5+
Abs: 3 x 15-20

Int/Advanced Strength:
A. Good Mornings with toes elevated 1-2": 3, 3, 3, 3, 3 (3RM)
  *All 5 sets should be at or above 90% of the heaviest triple
B. Pull-ups: 2, 2, 2, 2, 2 (2RM)
  *All 5 sets should be at or above 90% of the heaviest double
  *If you hit your max on set 3, then drop to 90-95% and finish your last 2 sets...
C. Abs: 3 x 15-20

MetCon:
12 Rounds:
1 Clean (squat) at 70%
Sprint 20m, walk back for rest
--Then rest 2 mins--
12 Rounds:
1 Power Snatch at 70%
Sprint 20m, walk back for rest
*Focus on GOOD technique, not speed!