Friday, July 5th, 3013

STRENGTH

1. C&J (Squat): 2x2 @ 65%, 2x1 @ 70%, 2x1 @ 80%, 2x1 @ 90%, 4x1 @ 70%. Rest 60-90 sec for sets through 90%; rest 30 sec for final set.

2. Shoulder Press (Strict): Use 90% of 1RM; 3 @ 70%, 3 @ 80%, 3+ME @ 90%

3. Pistols: 3x16; alternate each leg; scale as needed. 

4. Pendlay Rows: 3x5, heavier than previous, snatch grip width, rest 60 sec

WOD:

10-9-8-7-6-5-4-3-2-1

Power clean & Jerks (95/65)

T2B

Ball Slams

20m lunges after each round