Wednesday, July 1 2015

Back Squat

5 x 3 @60-80% 

.

21-15-9-15-21

Wallball (14/20)

Deadlift (135/185)

200m

.

FitnessOption:

DB RDL (25/35) in place of Deadlifts

   

Oly 7pm

Warmup

Sotts press (fr rack)

4×4

5sec pause BS

3×2 

1) 3pos Cln *Top down

Work up to 75-80%

6×1

2) 2FS+jerk

3/65% of CnJ

3/75

3×1/80

3) KB or DB step ups 

Set to knee height 

4×8/Med-heavy
 

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