Strong

Tuesday, December 9, 2014

Split Jerk:

  • 5 reps at 75% 1 rep max
  • 3 reps at 85% 1 rep max
  • 1 + reps at 95% 1 rep max
    Row!

    Row!

Then,

12-9-6

  • Deadlift (275,185)(225,155)(185,135)(135,95)
  • Hand Stand Pushup (abmat)(box)

Today we will start the day borrowing a page from the Wendler 5-3-1 cycle.  Wendler doesn’t use Olympic lifts in his program but the basic template will work for all lifts.  The rep scheme will be 5, 3 and then a set with at least one rep with attempts of more if you can.  Our metcon today will be heavy but fast.  Enjoy!