Weightlifting Wednesday 9-9-15

VOD

You will show me the way of life, granting me the joy of your presence and the pleasures of living with you forever.

– Psalms 16:11 NLT

1. Squat
3×3 Back Squat 75% across
(3,0,X,1)

*Granite games Athletes work 10 sets of singles up to 80% (empty bar counts)

2. Power Clean
10-8-6-4-2 climbing – You choose weight
All reps are touch and go

*Granite Games Athletes do this as Rx

3. 5 RFT:
100m Heavy Sled Drag (Keep Heels down)– you choose the weight
300m Row

*Granite games athletes go light on sled (walk through pace)

4. Extra Work
2 rounds of:
:30 on, :30 off
L-Sit
Superman Hold
GHD Hold
Good Morning Hold 45/35#