Friday November 4

November 3rd, 2016
by:

Strength / Skillwork

Shoulder Press
3-3-3-1-1-1-1-1
Warm-up with BB, then:
40-50-60% @ 3 reps
70-80-90-95-100+% @ 1 rep
Newer people and those that haven’t been lifting consistently, do an extra set of 3 reps instead of the sets of 1.

WOD

“Li’l Angry Diane” (not a real benchmark)
9-7-5 of:
Deadlift
HSPU

Do NOT Deadlift more than 75% of 1RM. Lift and Drop if you cna not lower the weight with a rigid spine when tired.
Competitor: 275/185#, Deficit HSPU 6″/4″
Athlete: 205/135#, Kipping HSPU
Fit: 115/75#, Shoulder Push-ups, 2x through, i.e. double the number indicated

terrikbs