18 June 2013

Warm Up

500m row

20 good mornings

20 Kb deadlift

20 overhead squats with PVC

20 knees to elbows

20 sit ups, samson stretch

Skill

Banded Deadlift with LIGHT weight (less than 50% 1RM)

2 sets of 10

WOD

Deadlift 

2 sets of 10 at 50% 1RM

2 sets of 7 at 70% 1RM

2 sets of 5 at 80% 1RM

2 sets of 3 at 85-90% 1RM

3 attempts at a new 1RM