Day 98 Se 13/14
September 3rd, 2013
WOD 130626:
http://theoutlawway.com/2013/06/25/130626/
Strength 1
*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.
Smolov 2/2 – Click Here for Smolov Calculator
HBBS 7X5 @ 75% – rest at least 2 minutes
BBG
1) 12 minutes to work to a max Power Clean & Jerk for the day, then:
EMOM for 5 minutes: 1 Power Clean & Jerk @ 85% of today’s max.
Strength 2
1a) 4XME Strict Pullups – rest 60-90 sec.
1b) 4X10 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X20 Reverse Hyper – medium/heavy, rest 30 sec.
Comments