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Strength Cycle Day 4- 4/3/14

Ron Malandro Jr

 

Warm-up:
Coach’s Choice.

Skill: 10-15 minutes
Pistols

Strength:
Deadlift
Superset W/
Strict Press

Work up to a peak set of five deadlifts FOR SPEED. Use between 45-75% best 1RM deadlift. Perform 8 sets; only increase the weight only if the fourth and fifth set are as fast as the first three reps.

Superset all eight sets with a set of five reps strict press from floor

Metcon:
5min amrap
10x  shoulder to Overhead(95/65)
10x box jump
2 min rest
5 min amrap
10 shoulder to overhead
20 step over box

Bonus work: EMOM five pull-ups for 7 minutes (weighted, if possible)

April 4, 2014 | News | 0

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