2017.08.13

Olympic Weightlifting: 10:00 – 11:30 am

Open Gym: 10:00 am – 1:00 pm

Strength training for the week of 8/14/17 – 8/19/17:

Monday 8/14/17

power clean

    • 2 RM

Tuesday 8/15/17

back squat

    • work to a heavy set of 10-12
    • 2-3×8-10 @ 80-90% of the heavy set of 10-12

front-rack holds

    • 3-5×10 sec.

Wednesday 8/16/17

every 2 min. for 6 rounds

    • 2 push presses+1 push jerk

– start @ 65%

– add weight each set

superset: handstand push-ups & toes-to-bar

    • 3xAMRAP
    • 3xAMRAP

Thursday 8/17/17

deadlift

    • work to a heavy set of 3
    • 2-3×8-12 @ 70-80% of the heavy set of 3

Friday 8/18/17

front squat OR overhead squat

    • work to a heavy set of 10-12
    • 2-3×8-10 @ 80-90% of the heavy set of 10-12

Saturday 8/19/17

    • metcon only
by admin in WOD

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