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Fall into Strength 11/15/14

Warm-up:
Coach’s Choice.

9 rounds
DeadLift
60 sec rest
Power Clean & Jerk
60 sec rest

DeadLift: do sets of 3 speed deadlifts (pull fast off the floor) at 50, 60, and 70% of the athlete’s best deadlift. Then put 75-80% on the bar and do 3 speed deadlifts 6 more rounds.
Power Clean & Jerk: 3,2,2,1,1,1,1,1,1. Go AHAP!

Conditioning:
Teams of 2
20 rounds
15 BallSlams
10 Ring Dips
5 Pull-up
– athletes alternate each round work/rest

 

November 14, 2014 | News | 0

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