Wednesday 26, April 2017

Warm up:

400m run

3x

100 double unders

10 strict pull ups

10 supermans

10 kipping pull ups

Body Ready:

7 minute EMOM

7 good mornings - 50kg

7 Pendlay rows - 50kg, palms facing forward

Strength:

5-3-1+ Week

Take your 1 rep max, take 90% of that then 75/85/95% of your 90 for the sets of 5/3/1+

Deadlift

Metcon:

400m barbell carry 60/40kg

20 OHS 60/40kg

400m barbell carry 60/40kg

20 front squats 60/40kg

400m barbell carry 60/40kg