Friday, June 14, 2013

Strength:
1.) 3 Stop Snatch Pull : 10x2; heavier than previous week; rest 60 sec
2.) Low Bar Back Squat: 1x20; Maximal UNBROKEN set; if completed all 20 reps last week, add approximately 5% this week; if close to completing all 20 reps (15-19), use the same weight; if weren’t close (<15), take off 5%.
3.) Push Press: 4x5; heavier than previous; rest 60 sec
4.) Reverse Hyper: 3x15; heavier than previous; rest 60 sec

WOD:
Run 1mile then row the amount of time it took to row 1 mile.

OR

TABATA
Dips
Ball slams
Jumping lunges
K2E