Wednesday December 17th

Wednesday

A. Deadlift (Week 2 of 3)

Every 2:00 x 6 Sets:

Set 1: 5 @ 67-72%

Set 2: 3 @ 72-75%

Set 3: 3 @ 75-80%

Set 4: 2 @ 77-82%+

Set 5: 1 @ 85% +

Set 6: 1 @ 85-87% +

Note: Start with a couple sets of light 6-8 reps when working up to your first set of 5 reps, you should feel warm and the movement pattern should feel comfortable by the time you get to your first working set of 5.

Sets 5,6 are going to be "heavy" singles, not a max. Let your body get used to the loading, but you should still have good bar speed and perfect position. Next week we will build to a max, and we will give you a second attempt the following week if you missed during the holiday week.

B. 5 Rounds:

2:30 work/ 1:00 rest

200m run (or 15/12 Cal Row )

Amrap in remaining 2:30

8 Jump Squats

6 Push Ups

4 Clean and Jerks (115,75)

Pick up where you left off each round. Score is total rounds and reps