Friday 7-8-16

Friday

Strength All levels

3 x 8 HB Back Squat, do the first set at 75% of 1RM then

build on the last two sets to heavy 8s,

rest up to 3min betw sets

WOD

*25 min soft Cap.

Machine

4 rds as Rx’d:

100 single unders

Rest 30sec

15 knee raises

Rest 30sec

12 dips

Rest 30sec

20 banded pull-ups

Rest 1min

RX:

4 rds as Rx’d:

50 double unders

Rest 30sec

15 TTB

Rest 30sec

12 ring dips

Rest 30sec

20 pull-ups

Rest 1min

Comp: 

4 rds as Rx’d:

50 double unders

Rest 30sec

15 TTB UB

Rest 30sec

12 Strict ring dips UB

Rest 30sec

20 pull-ups UB

Rest 1min

 

Additional work

1)Clean and Jerk:  rest up to 90sec betw sets

5 reps at 80% of 1RM

5 at 85%

5 reps at 90% + phyf

 

2) 5min of HS Walk practice

 

 

3) 3 x 12/12 one arm DB Row, max load ea set, rest to recover betw sets