A) Strength - Dead-lift
Set 1 - 5 Reps @ 50% 1 Rm, 3 Reps @ 60%, 1 Rep @ 70%
Set 2 - 5 Reps @ 60% 1 Rm, 3 Reps @ 70%, 1 Rep @ 80%
Set 3 - 5 Reps @ 70% 1 Rm, 3 Reps @ 80%, 1 Rep @ 90-100%
(new athletes...build up to a 1 Rm over same 9 sets)
B) Metcon of 15 - 12 - 9 of: (10 Min Cap)
Power Snatch (115/85)
Box Jumps (30/24)
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