FRIDAY 23rd MAY 2014

Session 1

A.
Deadlift @30X1
4 reps @ 70%
3 reps @ 80%
2 reps @ 90%
1 rep @ 90-95%
Max Reps @ 85%
Rest 3-4 minutes between sets

B.
Bench Press; AMRAP @bodyweight; @31X1
AMRAP (-2) Toes-to-bar
Rest 2 minutes
4 rounds

C.
KB Press; 8 reps; 2 sec pause at top
AMRAP (-2) Chest-to-bar Pull-ups
Rest 2 minutes
4 rounds

Notes
– Session focus: Hinge & Upper Press/Pull Strength
– Glute activation prior to deadlift – hip bridges, lunge complex, step-ups, KB swings etc.
– Quality reps only on DL. Do not sacrifice form and safety for extra weight.
– AMRAP (-2) = Go for As Many Reps As Possible and when you feel like you only have 2 left in the tank, stop. Keeping you below blow-out, learning and controlling your limits.
– Sub CTB for kipping pull-ups.

Session 2
WOD of choice – sub 12 minutes, keep it light and fun!