Warm-up Drills (04.09.2012)
Row 2 Minutes
2 Rounds of
7 x Deadhang Chin-ups
7 x Push-ups (CFGS)
10 x Hollow Rocks
10 x Air Squats (Wall)
-Shoulder Mobility
-ITB/Hamstring Stretch
-Sumo Squats
-Calf Soleus Stretch

''Back Squat 3-3-3+'' (04.09.2012)
Work through the following sets of Back Squats using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.

5 x 40% 65
5 x 50% 65
3 x 60% 70
3 x 70% 85
3 x 80% 95
3+ x 90% 110
Achieved 3 + 9 @ 110lbs

''Elizabeth'' (04.09.2012)
21-15-9 Reps for time of
Power Clean (85lbs)
Static Dips