5.9.16

Today is a lot of barbell but, it’s a relatively low volume day. As we move into our off season phase we will begin to build the body; rather than test it every day. 

Warm up) chill row X 8 min

Complete in any order

A) class

B)Strength: 
1)10 rounds – Every 2 minutes perform:

-1x Squat snatch + 2x overhead squat (Work up to a 1+2 max for the day), then:

2) Back squat: Warm up then, 75% x 5 reps, 80% x 5 reps, 85% x 5+ reps.

*If you have a legitimate and recent 1 rep max back squat, take the percentages off of 90% of your 1 RM. If you are just getting back into the game, go off of 100% of your most recent 1 rep max.

C) 10 min emom

Even) 10 burpees

Odd) max bar dips-don’t worry if they fall off from round to round 

Monday, May 9th, 2016 at 3:13 pm / Competitive