Sunday, January 15, 2012

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

1 comment:

  1. OHS nice and easy
    walked 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

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