This is the last workout of the deload week. Next couple of workouts are about finding your new max for a few lifts. Deadlift, Cleans, OHS (overhead Squat), SPress (strict press)
OHS
95# x 5
100# x 5
115# x 5
metcon
53# kb snatch into an OHS 3x ea side
20yd sprint there and back
2 rounds
wait 2 min repeat 3x
wait another 10 min
combo windmills one high one low position try and go HEAVY
OHS
95# x 5
100# x 5
115# x 5
metcon
53# kb snatch into an OHS 3x ea side
20yd sprint there and back
2 rounds
wait 2 min repeat 3x
wait another 10 min
combo windmills one high one low position try and go HEAVY
OHS nice and easy
ReplyDeletewalked 2 miles lazy with the family
metcon
rounds 1&2 1:25
3&4 1:24
5&6 1:11
Windmills 3 sets
1. 53#up 75# down x3 ea side
2. 53# up 100# down x 2 ea side
3. 75# up 100# down x 2 ea side