Friday May 22nd, 2015

There is phase 3 from 3:30pm-7:30pm

There is phase 3 from 11:30am-12:30pm

WOD:
Deadlift 10-5-3-1-1-1-3-5-10
*score as total successful weight lifted for each set

Strength:
LEVEL 1:
Same as WOD

LEVEL 2
a. Self warm up

b. Snatch build to 80% x 1 x 4 sets

c. Barbell bicep curls (choose a weight that you can do the first 25 reps with and then keep that weight for subsequent loads)
25 reps
15 seconds rest
2 reps
15 seconds rest
*continue until you have completed 51 reps

d. Banded tricep extensions
*same format as curls except choose and appropriate band

LEVEL 3:
a. Self led warm up

b. Snatch build to 85% x 1 x 4 sets

c. Barbell bicep curls (choose a weight that you can do the first 25 reps with and then keep that weight for subsequent loads)
25 reps
15 seconds rest
2 reps
15 seconds rest
*continue until you have completed 51 reps

d. Banded tricep extensions
*same format as curls except choose and appropriate band

2-A-Day:
Same as WOD