Saturday 31/1/15

Warm-up
3x 30 su 4 scapula pull ups 4 wall extension
2x 7 dl w/ barbell 7 swings

Skill
3x
2:30min work on pull ups
2:30min 20du /du variation
5kb snatch each arm
*focus on quality movement
*rest as needed

Basic Strength
Deadlift (7 – 5 – 3 – 7 – 5 – 3)
1×7 @70% 80kg
1×5 @75% 82.5kg
1×3 @80% 90kg
1×7 @75% 82.5kg
1×5 @80% 90kg
1×3 @85% 95kg
*rest 2min in between sets
It felt bad, my form was also not the best, lower back…

Metcon (AMRAP – Reps)
2x for total reps
40sec work, 20 sec rest
ghd sit ups
burpees
t2b
alternating kb snatch 24/16
box over
c2b pull ups
s2o 50/35
RX 203reps

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