Warm up: with an empty barbell do 5 good mornings, 5 back squats, 5 elbow rotations, 5 strict presses, 5 front squats, 5 stiff legged deadlifts. Then take 3:00 to warm up for the deadlift
Strength: 5 sets of 5 deadlifts @ 80% 1RM
METCON: "15.1 and 15.1a"
9:00 AMRAP of 15 TTB, 10 DL (115/75), 5 snatches (115/75) then 6:00 to establish 1RM for the clean and jerk
Strength: 5 sets of 5 deadlifts @ 80% 1RM
METCON: "15.1 and 15.1a"
9:00 AMRAP of 15 TTB, 10 DL (115/75), 5 snatches (115/75) then 6:00 to establish 1RM for the clean and jerk
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