1.05.2016

Warm Up

Row 300m

Dynamic Drills

Then 2 Rounds of:

  • Squat to Stand x 5
  • Dislocate x 10
  • OHS x 10

Workout of the Day

A. Every 2 minutes, for 10 (5 Sets)

  • Hang Power Snatch (Above the Knee) x 3 + 1 OHS @ 31X1

B. 5 Sets – Deadlift @ 31X1 – see the stop in the bottom, no bouncing.

  • Set 1 – 8 reps @ 60% of 1-RM
  • Set 2 – 8 reps @ 65%
  • Set 3 – 8 reps @ 70%
  • Set 4 – 6 reps @ 75%
  • Set 5 – 4 reps @ 80%

-Rest 2 minutes between.

C. 4 Sets

  • Row 500m @ 2-3 seconds faster than your best 1K pace

-Rest 2 minutes between.

 

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