Wednesday, July 23, 2013

1.) Strength: every # is based off of you 5 RM. If you don't know your 5 RM then find it. 😊

a.) Front squat

2x5 w empty bar

1x5 @ 40% 

1x3 @ 60%

1x2 @ 70%

3x5 @ 5 RM #

b.) Deadlift

2x5 w empty bar

1x5 @ 40% 

1x3 @ 60%

1x2 @ 70%

1x5 @ 5 RM #

c.) Bench press

2x5 w empty bar

1x5 @ 40% 

1x3 @ 60%

1x2 @ 70%

5x3 @ 5 RM#

d.) Power clean 

2x5 w empty bar

1x5 @ 40% 

1x3 @ 60%

1x2 @ 70%

5x3 @ 5 RM#

2.) WOD 

For time:

 21-15-9 

 Wall Balls (20/14 lbs)

 Toes to Bar

 Snatch (95/65 lbs)