TUESDAY, 12.17.13
Amateur
Deadlift 5 RM (add 10 lbs to last workout)
Collegiate
Complete the following:
Seated Box Jump 2 RM (thights 1″ above parallel when seated w/ 4-7 attempts)
Rest 3 minutes…
2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then…
2 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.
DWOD
Complete 7 rounds:
3 Deadlifts
3 Power Cleans (touch and go)
*Do not let go of the bar during the round. Count a penalty if you come off the bar.
*Work up to the heaviest weight possible.
*Rest as needed between rounds.
*If you let go of the bar during the round, count a miss for that round.
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