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11/29/17 Strength Day 2 / Wk 1

This week we will start our new strength cycle using percentages of the lifts you all maxed out with.  All percentage work will be based off 90% of your 1 rep max.  Eg.  if the max weight you lifted in class was 100 lbs.  When we ask you to perform 5 reps at 65%.  You will be using 65% of 90 lbs (90% of 100 lb).

If you miss days throughout the week, do your best to make those days up.  You may combine more than 1 lift in the BUY IN, or during an Open Gym time if necessary.  Just ask if you have any questions



BUY INBENCH PRESS- Warm up for 3 sets

                                 Working set #1) 65% x 5 reps
                                                  #2) 75% x 5 reps
                                                  #3) 85% x at least 5 reps (to failure) **





WOD-  5 ROUNDS FOR TIME

Hanging Power Snatch x 3 (70% of your 1 rep Snatch Max)

Overhead Squats x 7

400M Run




Cash Out-  50 x Hollow Rolls

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