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Road to the Open Day 11- 1/24/14

Warm-up:

Coach’s Choice.

Strength:

Superset-

Deadlift

Push Press

Take 15-20 minutes to work up to a peak double in the deadlift in the following rep scheme: 5, 3, 3, 2, 2, 2, 2, 2. Note that this is not  a maximum double, but a peak double that is still fast. Drop to 60% of the day’s best lift and perform three sets of 8 reps with a 2 minute break between sets. In between each set of deadlifts,  do push presses (from the floor) using the SAME rep scheme, and then drop for 5 sets of 5 presses at 70% of that day’s best push press.

Metcon:

KB Chipper

100 kb swing

75 kb SDHP

50 kb deadlift

25 kb Clean &Jerk (each arm)

January 23, 2014 | News | 0

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