August 9, 2013
CHARITY, TERI, BRYAN AND SARAH MAE AT THE 2013 GAMES.
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STRENGTH:
Fitness
Front Squat: 3, 3, 3, 3, 3
Performance
Front Squats: 5 sets of 3 reps at 80%
Rest 2 minutes between sets
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WOD:
Fitness
21-15-9
Power Cleans (135/95)
Burpees
Performance
21-15-9
Power Cleans (155/115)
Barbell Facing Burpees
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PERFORMANCE SUPPLEMENTAL TRAINING:
Clean Pulls:
2 sets of 3 reps at 90% of 1RM Clean
3 sets of 3 reps at 95%
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Three sets of max rep:
Chest to Bar Pull-Ups*
Rest 2-3 minutes between efforts
*If your hands are too torn up from this week, substitute with 3 max effort front weighted plank holds (35/25). Be sure the weight is resting on your hips not shoulders.
