12/7/2014

6
Dec

12/7/2014

Do not max out on the deadlift, and if you’d like to work on getting stronger in the clean, do a clean grip (double overhand with a hook grip). It may not result in doing as much weight as a mixed grip, but it will get you better at the clean. For the metcon, pick a weight that is heavy, but allows you to get all 10 push presses done (at least for the first few sets)

Strength

15 minutes to work up to a heavy 5 rep deadlift

Conditioning

AMRAP in 15 minutes:
12 burpees over bar
10 push presses, 115/75#
8 Pull-ups

1 Response

  1. Vin

    Gerry x / 6 65#
    Luke 205 / 4 45# RR
    Lisa 108 / 3+9 scale
    Grant 345 / 7+5 Rx
    Molly 155 / 5+22 55 RR
    Dawn 185 / 4+26 55 scale
    Megs 185 / 5+18 Rx
    Sara 205 / 5+4 55#
    Courtney 155 / 5+11 scale 55#
    Wax 295 / 5+2Rx
    Dinger 225 / 5 95 RR
    Nate 205 / 4+26 75/scale
    O 265 / 9 75#
    Ron 235 / 3+25 75#
    K 225 / 5+18 75#