70%x3, 80%x3, 90%x3+
WOD (may as well be a slobberknocker saturday)
5 Rounds with 30 second Rest intervals
30 Second Max Deadlift
30 Second Max Hang Power Clean
30 Second Max Burpees
The weights for this workout are 185-155/115-95. The goal is to move as much weight as possible so choose wisely. Oh and burpee are worth 100 pounds a piece.
Workouts tomorrow will take place at three times. I will be in the gym at 8 to workout, Scotty will be in at 9 to workout and he will be running the ten o’clock class. You can attend any of those classes. This is not how our schedule will usual run but I wont be around later in the dat tomorrow.
Welcome to our first installment of “SlobberKnocker Saturdays”
10 Cal Row
Gym Length Bear Crawl
5×3 followed by 5 high boxjumps after every set
(we are starting a 6 week linear progession on the squat be prepared)
(We are also starting a 6 week progression on the shrug… RAD)
AUX. – Chins
3 x Max rep
Nice job for the most part this week guys, love the intensity. We’ll need to address the issue of sticking to form a little more next week on Wednesday.
Look for tomorrows post on Old Country Strong “Keeping it Real…”
Split Jerk (Bulgarian style)
Max weight Waiters Walk around the block
3 Rounds of Barbara
3 minute rest interval between each round
3 x 200 meter sandbag sprint with 2 minute Rest intervals