Wednesday December 17, 2014

Strength: Back Squat

Add 10# to original 3RM before figuring your percentages.
Adv/Int:
1x5 @ 65%
1x5 @ 75%
1x5 @ 85%

Beg: 3x5 – add 10-15# to last weeks weight and do all 3 of 5 working sets at this weight.

SKILL: Sumo Deadlift

WOD:

AMRAP 7 mins: Ascending Ladder by 3’s

ADV:

3 Sumo Deadlift (135/95)
3 Bar Muscle-ups

6 Sumo Deadlift
6 Bar Muscle-ups
… Continue adding 3 reps to each for 7 minutes...

INT:
SDL (95/65)
Pull-ups

BEG:

SDL (65-45)
Ring Rows