8/5/13 – Monday

Written by Joey Tudela. Posted in Fitness

Game face

WOD

A.
Four sets of:
Deadlift x 3-4 reps
Rest 20 seconds
Ring Dips x 8-10 reps @ 20X1
Rest 3 minutes

B.
Three rounds for time of:
Kettlebell Swings x 25 reps (70/ 53 # – Rx | 53/ 35 # – Int | 35/ 25 # – Beg)
Chest-to-Bar Pull-Ups x 15 reps

 

EXTRA CREDIT

A.
Five sets of:
Front Squat x 1 rep
Rest as needed

In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

B.
Take 15-20 minutes to build to today’s 1-RM Snatch

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

D.
Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 95%

Don’t worry, you’ll get to re-test your back squat later this week. Be patient.

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