9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

October 24, 2014

October 23, 2014

This is the last day of the normal 5/3/1 routine. We will continue with squat, press, dead lift training but with more variance.

 

Warm Up: 2x Hip Mobility Drill, CrossOver Symmetry,

15reps each: Sumo RDL, Snatch RDL, Good morning

 

1) Dead Lift

warm up: 5@40%, 5@50%, 3@60%

sets: 5@75%, 3@85%, 1@95%

 

2) AMRAP 5

Sprint

40 split jump

AMRAP 5

Sprint

20 Hollow Rock

AMRAP 5

Sprint

10 Burpees

*2min rest between each amrap

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