1/9/2018

1/8/2017
January 7, 2018
1/10/2018
January 10, 2018

W.U. 5 Min Individual

Group W.U.  Squat Warmup and coverage

Strength:  Back Squat

5 x 5 @ 70%

W.O.D 3 RFT of

  • 500M/450M Row
  • 21 x KB Russian Swings 70/53
  • 12 x HSPU

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OLY Group 

  • Back Squat: 65% x 4, 70% x 4, 75% 4  x 3 sets
  • Snatch: 65% x 4, 70% x 4, 75% 3 x 3 sets
  • C & J: 65% x 3+1, 70% x 3 +1, 75% x 3 + 1 (3)
  • Snatch Deadlift: 85% x 4 x 4 sets
  • Press:  5 reps x 4 sets @ Heavy Weight