7th-8th September: Abs,deltoids, lats and legs

7th:

Press 5 x 5 @ 80%

Followed by a core conditioning workout.

Nancy
400m run
15 x OHS @ 40kg

5 rounds

If you lack core stability, shoulder flexibility and or shoulder stability, this will find you out.

8th:

Some rounding at the second half of the dead lift pull was addressed by doing these:

Rack pulls 5 x 5

Working up to sub maximal-max loads also helps also build confidence.

WOD:

Remember the articles about hand care…read again before doing this

Run 2000m and 200 reps.

Split as follows.

200m run
10 pull ups
10 kb swings

X 10