5/10/13

Friday 130510

EMOM for 6min

Odd - 5-7 SL DB Deadlift right + 3-7 Strict HSPU

All 7s for DL 50#

Even - 5-7 SL DB Deadlift left + 3-7 Strict HSPU

All 7s DL 50#

Hspu: 7,7,5,4,3,3

(note: use a DB here, this will require greater ROM)

+

A. Deadlift - 7 x 4 @ 20x1; rest 2min

275x2, 295x3, 305x2

B. Weighted Dip - 7 x 4 @ 20x1; rest 90sec

88# all UB

Weighted ring dips - 4 x 4 @20x1

35, 53x3 sets

C. Power Snatch - 4 x 3 tough TnG reps; rest 60sec

135 for 2 sets, 155 for 2 sets

+

2 Rounds:

Row - 5min @ Z1

Airdyne - 5min @ Z1

Run - 5min @ Z1

Total work:

2538m row

100 cal airdyne

1.5 mile run