12.22.2016

Warm Up

Row 250m

Then 2 Rounds w/ PVC of:

  • Dislocate x 10
  • Good Morning x 10
  • OHS x 10

Workout of the Day

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

  • Hang Power Snatch (Mid Thigh) x 3 + 1 OHS @ 31X1

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

  • Set 1 – 10 reps @ 50% of 1-RM
  • Set 2 – 10 reps @ 55%
  • Set 3 – 10 reps @ 60%
  • Set 4 – 8 reps @ 65%
  • Set 5 – 6 reps @ 70%

C. 2 Sets

  • Row 1000m

1st @ 85%, 2nd @ 90%. Rest 4-5 minutes between.

 

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