Strength AM + WOD PM

Strength with Mo in the morning

Bench Press
10 sets of 2 reps
61# x 2 x 3
72# x 2 x 3

Power Shrug
3 sets of 8-10
100#

Ring dips (focus on form)
Red band - 7
Purple band - 3

Tricep extensions
2 sets to F
(red band)

Reverse hip extension on the GHD
2 sets of 20
(2nd set with 5kg plate)

Abs roller
2 sets (focus on form and ROM)

Evening session

Warm up for 16-30.11.2011

Deadlift
60% x 2 x 10

140# x 2 x 10
(focused on form and maintaining speed throughout all sets)

WOD (12mins cutoff)

50 thrusters for time 140/100#
On the minute 5 burpees
Start with burpees

9:52 67#

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power_shrug
deadlift
strength_training