Bench press:
A.) 65/72.5%x2, 77.5%x4x5reps
B.) 3x5(+5)
Pull-ups: 3xME
Wod: 5 rounds
True push-ups x 10
DB bent rows x 10
KB swings x 10
Rest 30 seconds between rounds
RM
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Strict press:
A.) 65%x2, 72.5%x2, 77.5%x4x5
B.) 3x5(+2.5(
Chin-ups: 3xME
Wod: 3 rounds(each movement is for max reps in a second time frame with 20 seconds rest between each movement)...
Sorry forgot to post this:
Power clean: Work up to heavy single
Wod: 8 rounds (use 80% of HS)
Power clean x 1
Front squats x 2
Athletic burpees x 3
RM
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Today's workout: 12/12
Bench press:
A.) [email protected]%
B.) 3x5(+5)
Pull-ups: 3xME
Wod: "Helen"
3 rounds
400m run
KB swings x 21
Pull-ups x 12
RMSent from my iPhone ...
Deadlift:
A.) 40/50/60%x5
B.) 3x5(+10)
Wod: 1 (CF Football)
8 rounds
Front squats x 3 @ 70%
Lateral plyo skiers x 30
Wod 2: sprints
60 yards x 8 rounds
Rest 1 min between roundsSent from my iPhone ...
Back squats:
A.) 65%x2, 72.5%x2, 77.5%x4x5(last set is amap)
B.) 5x5(+5-10#)
WOD: 5 rounds
BB walking lunges x 25 yards
Chin-ups x 10
Slam balls x 10
RM Sent from my iPhone ...