Friday, July 19, 2013

Strength

Back Squat
5x5 @70%

WOD
For Time:
21-15-9
Hang Power Snatch (95/65)
200 m Row
Then:
45 Pull Up Buy-Out

Fe Gamers
1) 7x1 Press @85%
2) 8x4 Back Squat @80%
*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight. (Courtesy of Rudy Nielsen & The Outlaw Way)
3) WOD