Wednesday 1/23/13

Strength
Every 30 seconds for 5 minutes complete:
2 Deadlifts @ 65%

(All reps should be performed as quickly as possible, focus on accelerating the barbell upward as fast as you can.)

WOD
8 min AMRAP of:
Run 200m
10 Pistols (alternating)
10 Push Jerks 135/95

Then

3 Minute Max Effort Lateral Burpees (over bar)

Competitive Athletes
Bench Press
1X8 @ 70%, 2X5 @ 80%, 2X3 @ 85%
Rest 60 seconds between sets

Strict Weighted Pull-ups
1×8 @ 60%, 2X5 @ 70%, 2X3 @ 75% Rest 60 seconds between sets

Basics
10 Minute AMRAP of:
Run 200m
10 Squats
10 Push-Ups

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Wednesday 1/23/13

Strength
Every 30 seconds for 5 minutes complete:
2 Deadlifts @ 65%

(All reps should be performed as quickly as possible, focus on accelerating the barbell upward as fast as you can.)

WOD
8 min AMRAP of:
Run 200m
10 Pistols (alternating)
10 Push Jerks 135/95

Then

3 Minute Max Effort Lateral Burpees (over bar)

Competitive Athletes
Bench Press
1X8 @ 70%, 2X5 @ 80%, 2X3 @ 85%
Rest 60 seconds between sets

Strict Weighted Pull-ups
1×8 @ 60%, 2X5 @ 70%, 2X3 @ 75% Rest 60 seconds between sets

Basics
10 Minute AMRAP of:
Run 200m
10 Squats
10 Push-Ups

Written by:

Leave a Reply

Your email address will not be published.

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