Monday (2016JUNE6)

-Aragorn is here to cheer you all on #trainingtotakeonMordor

Strength:

Front Squat

7-5-3-1; 1 Attempt each to get as heavy as possible

WOD:

5 Rounds

5 Deadlifts 275/185#

10 Knees 2 Elbows

150m Run

Weightlifting:

Warm Up w/ OH Squat-

Heaving Snatch Balance + 1 OH Squat- work up to 75% of Snatch

Front Squat- 5 sec Pause w/o Belt

1RM, then 80% x3 no Pause

Snatch- 2sec Pause @ Knee

1RM (no misses), then 80% – 2×2

Clean (2sec Pause @ Knee) + Jerk

1RM (no misses), then 80% – 2×2

Snatch Pulls Start @100% – 3×3 working up

UMIW1-

1. Close or Reverse Grip Bench 3×5
2. Bent Over Rows 3×5

Walking Lunges Unweighted

150m