Monday, April 9, 2018

Power

Deadlift 5-5-5-5-5
Set 1 @ 65%
Set 2 @70%
Set 3 @ 75%
Set 4 and 5 - Build in weight to a heavy set of 5

WOD
"Jackie"
For Time:
1000 m Row
50 Thrusters (45)
30 Pull Ups

Tip of the Day
The original benchmark "girls" are designed to be an all out "go"!  That means that the ultimate goal is to be able to do them as unbroken as possible.  For Jackie, sprinting the 1000 m row will leave you feeling like goo.  Find a pace that allows you to get off the rower and start the thrusters asap.  If you know your 500 m PR time, take that and add :10-:20 to that pace.  Setting your damper a bit lower will also keep your legs from burning.