Monday, December 8, 2014

Power

1) 10x2 Front Squats @ 70%
2) 8x1 Banded Deadlift @ 50% of 1 RM + 30% band tension

Accessories
1a) 10 per leg weighted step ups
1b) 15 Banded KB swings

WOD
For Time:
21-15-9
Power Snatches (95/65)
9-15-21
Pull Ups

Post WOD
2 Rounds: 2 min pigeon stretch on each leg

Tip of the Day
Dynamic effort day is designed to increase your speed.  The weight is usually lightish and is meant to be moved as fast and as explosive as possible.  Stick to the percentages as programmed and you will see huge success.