BLACKBOARD – 04 December 2014
Workload:
A1. Deadlift:
*No Pause. See if you can hit 5 sets of 3 at two rep max you have been working with.
5 sets of 3
Then:
On the minute for 10 Minutes
3 High Hang Muscle Snatches (40% Max Snatch)
1 Burpee (+2 each round)*Once you fail to complete all work within a round. Go back to the beginning (5+5) and work back up for the remainder of the workout. IF you fail again, back to 5+5.
Notes: No pause. Be smart with the load on the deadlifts.
deadlifts
170-170-170-175-175
WOD, sub jumping squats
35# high hang muscle snatch
AM Training:
Hang Clean: Worked up to 330×1, 285×2, 300×2
Front Squat (First Rep with 3s Pause): Worked up to 325×2
Push Press from back rack: 225x3x5sets