Wednesday, August 15, 2012

Wednesday 8-15-2012

"Light weight baby!!"

Strength #1:

Back Squat:
60% x 3reps

70% x 3reps
80% x 3reps
85% x 3reps x 5sets

Front Squat:
70% x 3reps
75% x 3reps

Good Mornings:
5reps x 3sets

ABs:
20reps x 5sets

WOD #1:

GHD Sit-Ups 15, 12, 9, 6, 3
Muscle-Ups 1, 2, 3, 4, 5

Then immediately after...

Farmer Carry 10yd, 20yd, 30yd, 40yd, 50yd (There and Back)
Burpees 15, 12, 9, 6, 3

= 10:33

Strength #2:

Close Grip Bench Press:
5reps x 5sets @ 225#

Pull-Ups (weighted w/ 30# vest)
10reps x 5sets


This stuff is amazing!!

No comments:

Post a Comment