STRENGTH:
#deadlift
Build to a 7RM Deadlift
Set #1 – 7 Reps @ 35% of 1RM
Set #2 – 5 Reps @ 45% of 1RM
Set #3 – 3 Reps @ 55% of 1RM
Set #4 – 2 Reps @ 65% of 1RM
Set #5 – 2 Reps @ 70% of 1RM
Continue to climb with 1-2 repetitions at each percentage until reaching our target weight attempt for the day. Aiming somewhere between 77-82% for our 7RM.
WOD:
#free fall
AMRAP 20:
200 Meter Run
20/15 Calorie Row
20 DB Snatches (50/35lbs)
20 Wallballs (20/14) *Females 9′ Target
CASHOUT:
#bench press
Build to a 7RM Deadlift
Set #1 – 7 Reps @ 35% of 1RM
Set #2 – 5 Reps @ 45% of 1RM
Set #3 – 3 Reps @ 55% of 1RM
Set #4 – 2 Reps @ 65% of 1RM
Set #5 – 2 Reps @ 70% of 1RM
Continue to climb with 1-2 repetitions at each percentage until reaching our target weight attempt for the day. Aiming somewhere between 77-82% for our 7 RM.
