Squat - 3x5
Bench Press - 3x5
Hang Clean - 4x2
Pwr Clean -
2x3
1x3
1x3
1x3 (work set)
PT SWOD
Deadlift 5 RM
One Arm DB Rows 3 x max
Noob DWOD
For time:
Run 800 meters
30 Pull-Ups
30 Dips
Run 800 meters
Run 800 meters
*NOTE: Pull-ups and Dips may be broken up as required. 800m should be completed at one time
PT DWOD
As many rounds as possible in 10 minutes:
2 Deadlifts @ 80% of 5 RM
10 Plyo Push Ups
*Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the ground, perform an explosive push up that allows you to transition the hand on the ground to the hand on the plate and vice versa.
Post rounds completed and loads used to comments.
Squat - 220x3x5
ReplyDeleteBench - 160x3x5
Pwr Cleans - 145x5
I forgot to look at the clock when I finished... a few minutes behind Brian.
DL 5 @ 375 (PR)
ReplyDeleteOne Arm Row @ 110 - R: 12, 11, 9 L: 11, 11, 9
DWOD: 9 rounds @ 295 D/L