Wednesday

CLASS PROGRAM

A.) Deadlift

5x5@77.5% 

 

B.) benchmark :

 

30 stone over shoulder - for time

 

Rx: 150/100

Int: 100/70

Scaled: 70/50

Mod: 50/30

 

——————— 

 

C.) Strength

 

Power clean off knee high blocks

5x2@75%

 

clean off knee hi blocks + front squat

(1+3) - work up to heavy

clean pull, from knee hi blocks

5x2 @ 100-110%

sumo Deadlift

-heavy set of 3

 

D.) metcon  

for time:

75 cal ski

50 ghd sit-ups  

25 double KB front squats 53/35

100ft OH double KB lunge 53/35

 

E.) Plyometrics  

 

•max height single leg box jump

•5 rounds

10 side to side one legged broad jumps  

straight into, 1 max distance broad jump

• 5 rounds

3 reverse burpee + max height reaching jump

 

 

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