Saturday, 2 March 2013

WARMUP
* Run 800m
* Mobility - Bands, lacrosse balls, and/or foam roll what you need to loosen up for the workout.

STRENGTH
Top Pull Deadlifts: 2X3 @ 75%, 2X2 @ 80%, 3X1 @ 95% – rest 60 sec. after sets @ 75/80%, rest 2 minutes after singles @ 95%

CONDITIONING
5 minute AMRAP:
7 Knees-to-Elbows (knees must come in full contact with elbows for rep to count)
15 Over-the-Box Jumps 20″ (Rx = no touch on top)

* Rest 1 minute.

2 minute AMRAP:
Ring Dips

3 comments:

  1. Warm up: sub'd 1000m row (it was cold and I was feeling lazy)

    Strength:
    75%: 315, 315, 315 (accidentally did an extra set)
    80%: 335, 335
    95%: 405 (failed), 365, 365

    MetCon:
    5' AMRAP: 3rnds, 7 k2e, 9 box hops
    2' AMRAP: 19 dips :-(

    ReplyDelete
  2. 1. TP Deadlifts - 330,330,355,355,420,425,430

    2. Cond. - 4 rds + 5 K2E, 12 dips

    ReplyDelete
  3. Strength:
    75%: 135#
    80%: 140#
    95%: 170#

    MetCon:
    5' AMRAP: 3 Rounds + 4 K2E (RX)
    2' AMRAP: 19 dips

    ReplyDelete