Monday, October 30, 2017

29
Oct

Monday, October 30, 2017

VOD

14 But even if you should suffer for what is right, you are blessed. “Do not fear their threats ; do not be frightened.” 1 Peter 3:14

Warm Up
All done with an empty barbell…
1:30 Slow Bike or Row + :30s second Samson Stretch each side
5 Good Mornings
5 Back Squats
1:30 Slow Bike or Row + :30s second Samson Stretch each side
5 Elbow Rotations
5 Strict Presses
1:30 Slow Bike or Row + :30s second Samson Stretch each side
5 Stiff-Legged Deadlifts
5 Front Squats
Strength
BACK SQUAT
2 Rounds:
5 Reps @ 80%
3 Reps @ 84%
1 Rep @ 88%

Rest 2:00 between each set of squats

WOD
For Time:
15-12-9
Calorie Row
Power Snatch (95/65)

directly into…

15-12-9
Calorie Bike
Clean and Jerks (95/65)

Additional Work
Ring Muscle-Ups/Pull-ups/Ring Rows
2 Rounds:
45% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
25% of Max Unbroken Muscle-ups

*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.