Labor Day is this Monday... ALREADY!!! Regular classes will be cancelled. Open gym is TBA.
Wednesday, August 31st
Snatch pull deadlift: 5x3 (105% of 1RM snatch)
*rest 1-2 mins; focus on the negative too!
Deficit deadlifts - 3x3 (75%), 2x3 (80%)
*set up on 2x25lb bumper plates side to side
*rest 1-2mins; DO NOT cycle. Reset each rep to work on stronger set-up and pull.
a- 4x10 one-arm rows (10 each arm; heavier)
b- 4x25 sec weighted hip extension hold (on GHD or between 2 benches face up)
4x400M run (increase effort from last week)
*rest 90 seconds