Tuesday 4.21.15

Essentials:
A.
Deadlift
10min to build up to a Heavy single @ 90% of 1RM
*No Less than 5 sets, no more than 7 sets

Rest 3min

B.
6 Sets
Sled Push x 25 meters
On the 2min Mark

Rest 3min

C.
3 Rounds For Time:
Deadlift x 15 reps 50%
Burpees x 15 reps

Fitness:
A.
Deadlift
10min to build up to a Heavy single @ 90% of 1RM
*No Less than 5 sets, no more than 7 sets

Rest 3min

B.
6 Sets
Sled Push x 50 meters 45/empty
On the 2min Mark

Rest 3min

C.
3 Rounds For Time:
Deadlift x 25 reps 185/125
Burpees x 25 reps

Performance:
A.
Deadlift
10min to build up to a Heavy single @ 95% of 1RM
*No Less than 5 sets, no more than 7 sets

Rest 3min

B.
5 Sets
Hang Power Snatch Cluster x 1.1.1.1.1 reps
Rest 15sec between reps
On the 2:30min Mark

Rest 3min

C.
3 Rounds For Time:
Deadlift x 25 reps 205/135
Burpees x 25 reps
+
Competitor Session 2:
A.
3 Sets
Reverse Banded Back extensions x 10 reps
Rest 2min

B.
3 Sets
Reverse Hyper x 10 reps
Rest 2min