friday 3.23.2012

If you need testament to some of the programming we've been doing, here you go: I just deadlifted this. 10lb PR. Not bad for doing ZERO heavy deads as of late.

We'll be focusing more on work capacity in this current cycle, so don't expect massive gains, but I wouldn't be surprised if you see a bump or two.


** Your rest day will be either today or tomorrow. Either way, stick to the following order. Hit your strength stuff BEFORE the WOD.


1) Snatch hang shrug: 5x8 @ 115%
straight arms, bar travels from thighs to just above hips.


2a) Reverse Hyper, 3x15 @ med weight (~25% 1RM squat)
2b) :30 L-sit hold 


3) Snatch: 2@70%, 2@75%, 2x1@80%, 2x1@85%
4) Clean & Jerk: 2@70%, 2@75%, 2x1@80%, 2x1@85%


5) 12.5 
7:00 AMRAP
3 thrusters, 100/65lbs
3 c2b pullups
6 thrusters
6 pullups
9 thrusters
9 pullups
12 thrusters...


*Continue in that fashion until the 7 minutes runs out.