22/12/2015

Strength:

1) Barski clean (3x hang squat clean without straps): 10 rounds – Every 2:30 minutes complete:

-3x hang clean (Start at a moderate weight and work up to a max for the day)

2) Push press: Warm up, then: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

Work Capacity: Complete the following for time:

-Row 1,000m

-10x unbroken barbell thrusters (60kg/42kg)

-Row 750m

-20x unbroken barbell thrusters (42kg/30kg)

-Row 500m

-30x unbroken barbell thrusters (34kg/20kg)

-Row 250m

-40x unbroken barbell thrusters (barbell)

*If you break on the thrusters (The bar touches the floor), immediately perform 6 burpees over the barbell.

Core:

1) Romanian deadlift: Work up to a 5 rep max for the day. Then 10 reps x 2 sets @ 50% 5 RM.

*Focus on form over load and make sure positions are strong. Feel free to use straps, and on the decent, go to about 1″ off the floor. Your back should remain tight and locked in the entire movement. Do you break your posterior chain or let your back round.