Saturday, 20 December 2014

WARM UP
3 rounds, but no more than 10 minutes:
   2. Weighted Pistols x 5 (each leg; choose weight and method)
   3. Glute Ham Raises x 5

STRENGTH
Deadlift:  4x1 @ 90% 1RM or more
• Work up to 85-90% and evaluate whether it’s a day where you hit all four singles near 90% or a day where you climb closer to 100%.  If you miss, you must lower the weight to something you have hit.  If you miss a second time, you must lower the weight to something manageable with which you can finish your four heavy singles.

WEIGHTLIFTING
Snatch:  7x1 @ 85-95% 1RM
• Start at 85% and work up based on feel.  Do not exceed 95%.

CONDITIONING
AMRAP 5 minutes:
10 Thrusters, 135/95#
200m Row