Wednesday, July 30, 2014

1.) Strength: 

A.) Back Squat

2x5 empty bar

1x5@40%

1x3@60%

1x2@80%

3x5 of 5RM

B.) Bench press

2x5 empty bar

1x5@40%

1x3@60%

1x2@80%

3x5 of 5RM

C.) Deadlifts

2x5 empty bar

1x5@40%

1x3@60%

1x2@80%

3x5 of 5RM

D.) Dips 2x8 (If you can't do these do dumbbell bench press with hands facing each other)

2.) WOD

For time:

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

Power cleans

Pull ups 

Adv.- 155/115

Int.- 135/95

Beg.- perfect form