*IMPORTANT NOTE - From now on, I'm only going to list the work set of each exercise. I'm going to presume that you have all developed the ability to warm up correctly. That does not absolve you from either A) warming up or B) writing down your warm up weights.
Squat - 3x5
Bench Press - 3x5
Deadlift - 1x5
Noob DWOD
Follow sqdn PT OR
Complete 7 rounds:
1. Max Rep Pull-Ups (Scale as necessary: Pull-ups -> Kipping Pull-Ups -> Band Pull-Ups -> Jumping Pull-Ups-> Pull-Up Machine)
2. 15 Hollow Rocks
PT DWOD (CFFB 4.19.11)
Every 30 seconds
Perform 1 Power Snatch every 30 seconds for 10 minutes.
*Use 75-80% of 1 RM Power Snatch
Rest 5 minutes...
As many reps as possible in 5 minutes of:
Pull Ups
Post load used, total rounds and reps completed to comments.
PT DWOD (CFFB 4.19.11)
Every 30 seconds
Perform 1 Power Snatch every 30 seconds for 10 minutes.
*Use 75-80% of 1 RM Power Snatch
Rest 5 minutes...
As many reps as possible in 5 minutes of:
Pull Ups
Post load used, total rounds and reps completed to comments.
Squats: 3x5@285
ReplyDeleteBench: 2x5@195, 1x3@195
Deadlift: 1x5@405
Squat machine: (Right Shoulder issue bothering me)
ReplyDeleteBench: 3x5 @165
Deadlift: 1x5 @245
WOD: Squadron PT
Sqdn PT
ReplyDelete8 Stations w/ 1 min run in between. One min each station. Rest 3 minutes. Repeat. 35 min total
- Plank
- Bosu Balance
- Push Ups
- Thrusters
- Sit Ups
- Jump Rope
- Burpees
- Springs
PT WOD @ 135. Completed all 20 reps on time
100 Kipping Pull ups in 5 min
I was hungover and flying home.
ReplyDelete