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Monday 11.13.17

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Strength.
E3:00 x 8 Sets: Deadlift + Dumbbell Shoulder Press
Set 1: 12 Deadlifts @ 30% + 8 Shoulder Press
Set 2: 10 Deadlifts @ 40%+ 10 Shoulder Press
Set 3: 8 Deadlits @ 50% + 12 Shoulder Press
Set 4-8: 6 Deadlifts @ 60-70% 1RM + 8-12 Shoulder Press
*Choose a weight of dumbbell and # of reps that will be challenging.

Weakness Work.
Choose One:

Conditioning.
Every 3:00 add 2 reps until you can no longer complete the reps in a minute.
EMOMx3
3 Burpee Box Jump Overs, 24/20

EMOMx3
5 BBJO

EMOMx3
7 BBJO

Etc…

Accessory.
6 Rounds:
2 Snatch @ 80-90%
10 Bent Over Dumbbell Fly
Rest as needed

Competitor.
*Buffer Week-Day 1*

Accessory.
6 Rounds:
2 Snatch @ 80-90%
10 Bent Over Dumbbell Fly
Rest as needed

Strength.
E3:00 x 8 Sets: Deadlift + Dumbbell Shoulder Press
Set 1: 12 Deadlifts @ 30% + 8 Shoulder Press
Set 2: 10 Deadlifts @ 40%+ 10 Shoulder Press
Set 3: 8 Deadlits @ 50% + 12 Shoulder Press
Set 4-8: 6 Deadlifts @ 60-70% 1RM + 8-12 Shoulder Press
*Choose a weight of dumbbell and # of reps that will be challenging.

Conditioning.
Every 3:00 add 2 reps until you can no longer complete the reps in a minute.
EMOMx3
3 Burpee Box Jump Overs, 24/20

EMOMx3
5 BBJO

EMOMx3
7 BBJO

Etc…