01/02/2018

Warm-up:

20x Leg swings each leg

10x World’s greatest stretch (5 each side)

10 Downward dog + push-up

10 FS with an empty barbell

1:00 Chin/toes HS hold

Take no more than 10 minutes to work up to 80% starting with an empty barbell

Weightlifting:

EMOM for 10 rounds:

1 Snatch@80%

Strength:

NEW TRAINING MAXES: 

***Add 20lbs to your true 1RM FS and Deadlift and multiply times .9—base all percentages off of this new TM for the next 4 weeks.

***Add 10lbs to your  true 1RM Press and Bench Press and multiply times .9—base all percentages off of this new TM for the next 4 weeks.

2A) FS: 55x5, 65x5, 75x5, 85x5+

2B) Press: 55x5, 65x5, 75x5, 85x5+

Extra work (time permitting):

3A) 5x15 Dips

3B) 5x10 Strict chin-ups (go weighted if possible)

***

4) Hollow hold with breathing: 4x1:00