12 Dec 2016

Warm Up:
Lower body lift prep
Good mornings (no load)
Single leg RDL's
Leg swings
Tspine mob

MOBILITY:  Roll out posterior chain and hips

REVIEW:  with dowels, power clean or deadlift

LIFT:
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%
1:30 r btwn sets

L.A.T:  Target 45 reps, Range 8-10 reps, Rest interval 0:45

REVIEW:  OHS

WORK:
Rowing Nancy
5 RFT
400 m ROW
15 OHS 95/65

Rx2:  85/55

Rx3:  3 RFT, any load

SILVERS:
Lift:  BENCH
12 MIN EMOM 3 reps @ 70%

WORK:  Same modified as necessary