Wednesday November 19th

Wednesday

A. Every 2:00 x 5 sets (week 1 of 3)

3 Deadlifts

Note: The goal for todays set is to be between about 65-72%, but your form should be priority! if you have to compromise position to pick up the weight you are going to heavy. Control the bar on the way down minimising bounce off the floor, no raising your hips early, no rounding your shoulders forward. Think about driving your feet through the floor, and your hips and shoulders rising at the same time. A more narrow foot stance with your toes pointed forward is the most comfortable and strongest position to pull from for most.

B. For time:

2-4-6-8-10-8-6-4-2

Bar facing burpees

Hang power cleans (115,75)

Shoulder to overhead

*complete 2 bar facing burpees, 2 hang power cleans, 2 Shoulder to overhead. Then 4-4-4, then 6-6-6 through 10-10-10. then work your way back down through 8-8-8 and so on back to 2-2-2.