MONDAY (07 MAR 16)

Warm-up
-2-3 Min:  Active
-3-4 Min:  Mobility
    -Shoulder Stretch
    -Lower Back



STRENGTH / SKILL (Push / Pull)

PUSH:
3 sets x 5 reps each of Strict Press / Push Press / Push Jerk
*Take from rack.  Use same weight and don't set bar down.

3 sets x 4 reps each of Push Press / Push Jerk.
*Take from rack.  Use same weight and don't set bar down.

Continue to increase weight.  Try to keep rest about 90-120 seconds.


PULL

Deadlift  7 x 7:

* Work so that the last 2-3 sets really push you, but not to the point you compromise form or can't complete at least 5-6 reps.  If you fail to complete 7 reps without breaking, reduce and repeat last successful weight you were able to hit 7 reps.  Keeps rest to around 120 seconds.



WOD:

5 MIN AMRAP (Burpees).

*Thats right, as many burpees as possible in 5 minutes.















2 comments:

Nicolas Ouimet said...

Push:

115/ 135 / 155 - 170 / 185 / 90

Deadlift:

185 / 225 / 275 / 315 / 350 / 365 / 385 (Hit 7 each time)

Brendon Cagney said...

push:

95/115/135-135/135/155

Deadlift:

185/225/275...295 (hit 7 each time)