5-04-2016

LIFT:

Backsquat @82.5%

1 x 8
1 x 10
 

SKILL:

3 x
10 single leg deadlifts @70/53# kb
10 RDL @165/115
10 bulgarian split squats @45/25
10 Good morning squats 115/75#

Notes:

With all lifts today the primary focus is glute and hamstring activation. Focus on pushing your hip back as much as possible on the split squats and good mornings, keeping soft knees on the RDL and vertical Shins on the Single leg deadlifts. 

WOD:

3 rounds
200m run
4 rope climbs
16 kb swings @70/53
8 ring muscleups 

Notes:

Goal is sub 13 minutes

EaDo Elite Program Directors Shane Rojas and Connor Martin disucssing programming 

Photo Credit: Morteza Safataj