January 5, 2014

ED and JEFF

–

Technique and Movement Class @4pm:

Today’s movement is rowing

–

STRENGTH:

3 sets of:

Deadlift 10 reps @65-70%

(Rest 30 seconds)

HSPU, Max Reps*

(Rest 90 seconds)

 *Scale is seated DB Press max reps at 35/25

 –

WOD:

AMRAP 7 Minutes

7 Thrusters (115/75)

7 Burpees over Barbell

–

Supplemental Performance Training:

Back Squats

4@ 80%

3@ 85%

2@ 90%

4@ (Tempo 41X1 ) 75%

3@ (Tempo 41X1) 80%

2@ (Tempo 41X1) 85%

 –

4 sets of Plank Holds

1 minutes with 55/35

*Weight plate should be placed above hips, not back.