04 October 2011

111005

Noob SWOD


Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 5 lbs to last workout)

PT SWOD

Squat 5 RM
Press 5 RM

DWOD

Complete 5 rounds:

10 Walking Barbell Lunges - 35%-40% of 1 RM Squat
3 Max Distance Broad Jumps
Sprint 10 yards, touch and sprint back 10 yards

*Place the bar on your back and walking lunge 5 right, 5 left. Make sure to take a long stride and barely touch your back knee to the ground. Drop the bar and perform 3 max distance broad jumps. After landing the last broad jump sprint 10 yards, touch the line and sprint back 10 yards.

*rest 90 seconds between rounds.
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1 comment:

  1. PTOctober 13, 2011 at 8:10 AM

    Squat @ 365 (395x4)
    Press @ 175

    DWOD subbed as

    5 stationary Lunge ea leg (wt on back)
    20 Double Unders

    155# for lunge

    ReplyDelete

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