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Friday 5.3.13

3
May

Friday 5.3.13

Warm-up:

5 min Double Under/Triple Under Practice
5 min Shoulder/Hamstring Mobility

Strength:
1a) 7×3 Bench press, heavy but manageable for all sets/reps
1b) 7×3 Speed Dead Lift (50% to 60% range), slight increase form last week
 
Notes:
 
Warm-up 3×3 for each movement first
 
Movements will be in a “super set”, meaning bench press right into dead lift. Hence the 1a and 1b.
 
Work in groups, Ideally you should be hitting a set every 60-90sec.
Conditioning:
AMRAP 10min
10 Pull-ups
15 Hang Power Snatch, 75#(55#)
20 Push-ups

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