Monday 141027

This Wave is 15 weeks long. A lot of us showed great results with this type of programming therefore I am continuing to organize workouts the same. I will be adding a lot more weightlifting as well as longer duration workouts.

Week 1 Day 1:


Warmup:
We know exactly what to do so do it

Main:
Heavy Single Power Snatch

Heavy Single Power Clean and Power jerk

( Dont be stupid and look like crap when you receive it just cause you want to PR. If its too heavy then stop) 

Assistance:

4 x 20 Reverse lunges 

3 x 15 Romanian Deadlifts

1 min on 1 min off x 8 

weighted plank

WOD:

7 Front Squats 185/115

2 rounds

10 SDHP 95/65

10 HSPU

Row 500m

For Time

Rest 3-5 Min between sets

Repeat 5 rounds

Finisher:

10 x 20 Sec on 40 sec Rest Assault Bike

AOD