Tuesday- February 09, 2015

warm-up

450m run

then…

"Cindy"

Sumo Deadlifts

1-1-1-1-1

EMOM 10

1min-5min:

1 power snatch (135lbs/95lbs)

3 chest to bar pull ups 

6min-10min:

1 squat snatch (135lbs/95lbs)

3 pull ups 

----------------------------------------------------------------

Westside

Dynamic Effort Lower 

-Box Squats 

15" Box (13" women)

50% + bands

12 sets x 2 reps 

-Sumo Pulls 

4 sets x 2 reps @53% 

4 sets x 1 rep ascending 

-Conventional Deadlifts 

3 sets x 2 reps 

-GHR's

3 sets x 8 reps 

*add weight if possible 

-Wide Grip Extensions Rows 

3 sets x 8 reps 

-Glute Bridges

100 reps (145lbs/105lbs)

-Weighted Ab Wheels

3 sets 

-Barbell Obliques 

100 reps