Strength: Deadlift
A. 1 rep @ 100%
**Remember the percentages are based on your Max + 30#
Lifting:
a. 10 x 1 Squat Clean & Jerk
b. EMOM x 5: 1 High Hang Squat Snatch + 4 OHS
Squats.
Box Squat: 10 x 2 @ 60% 1 RM Back Squat
WOD:
A. AMRAP 5
10 OHS 135#/95#
10 Pushups
-rest 2 Minutes-
B. AMRAP 5
15 OHS 115#/75#
30 DU
I really wanted to do this one, but my back has been flared up since the Heavy DL/GHD workout so I didn't want to push it by going for a 1RM DL. I do know that I have added at least 10# on this cycle though, and added some strength for repping at a higher weight.
ReplyDeleteI think the most successful exercises for me were Good Mornings, Snatch Grip DLs (great for my glutes/hamstrings as well as my lats for keeping that bar close) and Sumo DLs.