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Weightlifting Wednesday- “Power Training” 10-21-15

20
Oct

Weightlifting Wednesday- “Power Training” 10-21-15

VOD

Restore to me the joy of your salvation, and make me willing to obey you.

– Psalm 51:12 NLT

Strength

Deadlift: 5×3 starting at 65%

*goal is max 3 rep

WOD: ATP Training (16 min)

Alternating EMOM: (do one station each minute):

1. 5 Deadlift (about 65% of their heavy 3 rep from the STrength)

2. 9 Clapping Push Ups (UNBROKEN for advanced)

3. 7 each leg -single leg lateral (side) box jump (must be step down)
*use a box u can jump on w/ one leg (be explosive)

4. 11 KB Walking Lunge (each leg) *weight u can move quick with

REC WOD:

12 Min AMRAP

12 Goblet Squat
12 Push Ups
12 Walking Lunge Steps (w/kb if able)
12x Sit Ups