Friday, July 26, 2013

Strength:
1.) Clean & Jerk (squat): 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for sets through 95%, rest 30 seconds for the final set

2.) Shoulder Press (Strict): Use 95% of 1RM; 5@65%, 5@75%, 5+ME@85%

3.) Pistols: 3x16; with WEIGHTED VEST; alternate each leg; scale as needed

4.) Pendlay Rows: 3x5; heavy as possible; Snatch Grip Width; rest 60 sec.

WOD:

21-15-9
Sumo Deadlift high pull (95/65lbs)
Overhead squats (95/65lbs)
T2B
GHD back extensions