It is about getting stronger... & smarter in choosing wts...
Warm-Up
Roll / Mobilize
2 Min Bike/Row
3 Rnds:
20s Sampson (ea)
20s Abmat Sit Ups
20s Air Squats
5 Scap Retractions
2 Rnds:
5 Box Jumps
15 Slow Hip Extensions
DEADLIFT
8 sets ... Working to heavy set of 3
5 @ 35%
4 @ 45%
3 @ 55%
3 @ 65%
4 x 3 climbing...working to heaviest set you are comfortable with
ZAGATO
21-15-9 for Time:
Deadlift (135/95)
Push Jerk (135/95)
Bar-Facing Burpees
Body Armour
OTM x 12:
odd = 10 Push Ups + 15 DB Floor Bench
even = Max D/U in 40s
Oz ~ 285 / 8:36 (95#)
Val ~ 185 / 7:42 (65#)
Casey D ~ 225 / 9:30 (95#)
Syd ~ 375 / 8:31 (95#)
tb ~ 375 / 8:32 / 25# DB's & 55-75-60-60-60-65 for DU
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