Christmas 2013

25 Dec 2013

  1. Build to a max Deadlift (Try to not do a shitload of attempts, deadlifting in lactate session as well): 185
  2. Back squat @ 30X1 5, 5, 3, 3, 1, 1 Rest 2-3 Mins b/t: 175
  3. Front Squat @ 21X1 3, 3, 3 rest 2-3 Mins (should be a very tough 3, don’t build per set): 155

+

3 Sets HARD effort – this is lactate endurance work ( Note how able you are to get into lactate)

5 Wall Climbs (Chest to deck, chest to wall)

10 Deadlift @ 205#

5 T2B

Rest 3-5 Minutes

Split times:
1:10
1:13
1:18

Then Rest 20 Minutes – Skill work time- Butterfly, handstand walks, play with kipping – getting different power outputs on the hips – stay moving, get lactate out for next sets

3 Sets hard effort

5 Squat Cleans 130#

12 Burpees

Rest 3-5 Minutes

2:44 singles of DL
2:22  DL 3’s or 2’s
2:04: 5, 3, 2

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s