Monday, January 2, 2017

170102:

Great work through the high-volume heavies this past round of lifting! It's time for us to back it off a little bit and deload to get ready for more progress! You'll see some much lower percentages this time through our lifts. Stick to those numbers even though they'll feel easy (that's the point), listen to your body and move the weights well and in a controlled manner.

SKILL/COORDINATION:

3 Rounds:
 - 3/3 Side Lying Windmill
 - 3/3 Cossack Squats
 - 3/3 Single Leg Kb Deadlift

LIFT:

A: Barbell Row, 3x12@40%
B: Front Rack Lunges, 3x6/6 (use to stretch legs)

METABOLIC CONDITIONING:

EMOM 6:
 - 2 Snatches
 - 3 OHS

Rest 2:00

EMOM 6:
 - 2 Clusters
 - 2 Thrusters