Noob SWOD
Squat - 3x5 Press - 3x5
Deadlift - 1x5
PT SWOD
Squat 10x2 @ 85% of 1 RM (45 secs rest)
Press 1, 1, 1, 1, 1
DWOD (CFFB 5.12.11)
Squadron PT and/or
Complete 10 rounds of:
One rounds consists of the following:
One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
then switch hands....
One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
*Do Not Drop The Weight. Do Not Set It Down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
Post number of total drops and weight of dumbbell used to comments.
Squat 10x2 @ 85% of 1 RM (45 secs rest. 390lbs. Took 45-60 sec in between sets. Missed last rep of the sets (i.e. got 19/20)
ReplyDeletePress 1, 1, 1, 1, 1 @ 185, 195, 210f, 205f, 195
Squadron PT:
3x800 @ 3:40 or better
3x400 @ 1:45 or better
Tabata
3 sets of Tap Push ups
3 sets of V-ups
3 sets of Squat jumps
Squat - 3x5@215
ReplyDeletePress - 5,5,3@95
DL - 5@215
DWOD ~4:20 w/20lb... For the record Brian made the decision to use 20lbs, so he's the wuss not me.