Tuesday- September 15, 2014

warm-up

450m run

then…

"Cindy"

AMRAP 20

5 thursters (95/65)

7 hang power cleans (95/65)

10 shoulder to over head (95/65)

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Westside

Dynamic Effort Lower 

-Box Squats 

15" Box (Women 14")

Texas Squat Bar

55% + Bands

10 sets x 2 reps

-Free Squat 

1 set x 5 reps

+10lbs from last set 

-Sumo Speed Pulls

9 sets x 1 reps 

-Conventional Pulls 

3 sets x 1 rep

-Banded DB Dimmel Deads

3 sets x 20 reps

-Banded Walks

2 sets x 1:45

-GHR's (Weighted)

3 sets x 8-10 reps

-Reverse Hypers

2 sets x 25 reps 

-ABS

HYBRID

Dynamic Effort Lower 

-Box Squats 

15" Box (Women 14")

Texas Squat Bar

55% + Bands

5 sets x 2 reps

-Sumo Speed Pulls

4 sets x 1 reps 

-Conventional Pulls 

2 sets x 1 rep

-Snatch

1 rep @85%

1 rep @ 90%

-Clean & Jerk

1 rep @85%

1 rep @ 90% 

-GHR's

-Reverse Hypers

-ABS