Wednesday November 26th

Wednesday

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

3 Deadlifts

Note: The goal is to build from last week, 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. We will start building to singles after these 3 weeks.

B. Death By

MIn 1: 15 Double Unders + 1 Squat Clean (135,95)

MIn 2: 15 Double Unders + 2 Squat Cleans

Min 3: 15 Double Unders + 3 Squat Cleans

Min 4: 15 Double Unders + 4 Squat Cleans

Min 5: 15 Double Unders + 5 Squat Cleans

**And so on, always starting each minute with 15 double unders and adding 1 to Squat Cleans until you cannot make the work in the minute.

**Sub in 20 Single Unders in place of 15 Double Unders if needed