Workouts for the Week

 In Lift - Strength & Movement, WOD

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Monday

Strength
Lower bending
TEST
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
*Set 1 – 50% of possible 3 – RM x 5 reps
* Set 2 – 75% of possible 3 – RM x 3 reps
* Set 3 – 85% of possible 3 – RM x 2 reps
* Set 4 – 90 – 95% of possible 3 – RM x 1 rep
* Set 5 – Test 3 – RM
* Set 6 (optional) – Exceed Set 5 weight for 3 – RM
Rest exactly 3 minutes between lifts over 75% of your 3 – RM.

WOD:
2 rounds:
Row 500m
25 DB/KB thrusters
15 pull ups

Wednesday
6 sets:
Overhead Squat x 3 reps @30×1
Rest 2mins between sets

WOD:
4 rounds
As many reps for Quality in 3 mins of:
3 power snatch
6 OHS
9 KB swings
Rest 1 minute between sets

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