Friday 7/7/17

 

Strength

Back Squat (7 x 5, ascending)

15 Mins. to complete 7 sets of 5 reps as follows:

Sets 1-3: Build to 50%
Sets 4-7: ~65% to 80%+

Aim to end 5-10 lbs heavier than last time (6/20/17). Record final set of 5.

Conditioning

“Mad Hatter”

EMOM for 10′ :

3 Clean Grip Deadlifts
6 Bar-Facing Burpees

WEIGHT: Deadlifts should feel heavy, but be a weight you can perform (30 reps of) with GOOD FORM (suggested: ~60-70% of 1RM). Control the descent for ALL reps, no dropping.

 

Cool-Down

Legs on the Wall (straight up, feet flexed) – 2+ mins

Categories: WOD

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