Back Squat Find your 10 rep max. Use a 10-10-10-10-10-10 rep scheme Aim to make the 4th set the max, then reduce load for the final two sets.
Month: May 2017
TUESDAY 170530
“Helen” 3 rounds for time: 400 meter run 21 kettlebell swings (1.5/1 pood) 12 pullups
MONDAY 170529
“DT” 5 rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps
FRIDAY 170526
“Blake” 4 rounds for time of: 100 foot Walking lunge with plate held overhead (45/35) 30 Box jumps, 24 inch box 20 Wallball shots, 20/14 pound ball, 10’/9′ target 10 Handstand push-ups For this workout, you will be limited on…
THURSDAY 170525
Shoulder Press Find your 10 rep max. Use a 10-10-10-10-10-10 rep scheme Aim to make the 4th set the max, then reduce load for the final two sets.
WEDNESDAY 170524
Complete whichever of these workouts you have not yet completed: Workout of the Day 170523- 10 rounds for time of: Bodyweight deadlift, 10 reps 10 Burpees over the barbell Workout of the Day 170522- “Baseline” For time: Row 500 meters…
TUESDAY 170523
10 rounds for time of: Bodyweight deadlift, 10 reps 10 Burpees over the barbell
MONDAY 170522
“Baseline” For time: Row 500 meters 40 squats 30 Abmat situps 20 hand release pushups 10 pullups Then, if you had a sub 10:00 Baseline: Row as many meters as possible in 2 minutes, then complete max reps of the…
FRIDAY 170512
“Jackie” For time: 1000 meter row 50 Thrusters (45 lbs) 30 Pull-ups
WEDNESDAY 170510
Deadlift Find your 5 rep max. Use a 5-5-5-5-5 rep scheme