Apr 30

Apr

30

CONDITIONING
For time:
2000m row
then...
5 rounds of
20 Overhead Alternating Lunges (75/55)*
10 Burpees-over-Barbell
then...
800m run

*10/leg

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Apr 29

Apr

29

New Strength Cycle
STRENGTH
Deadlift (Wendler 5's)*
Set 1: 40% of 90% of 1RM x 5 reps
Set 2: 50% of 90% of 1RM x 5 reps
Set 3: 60% of 90% of 1RM x 3 reps
Set 4: 65% of 90% of 1RM x 5 reps
Set 5: 75% of 90% of 1RM x 5 reps
Set 6: 85% of 90% of 1RM x 10 reps**

**"The Rule of 10." You must get 10 reps...Your goal is still to go for max reps on set 6. If you get 10 in one set, you're done. If you need to stop after 5 - that's fine - you'll go again, and keep going, until you have completed 10 reps.

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Apr 28

Apr

28

New Strength Cycle
STRENGTH
Bench Press (5's)*
Set 1: 40% of 90% of 1RM x 5 reps
Set 2: 50% of 90% of 1RM x 5 reps
Set 3: 60% of 90% of 1RM x 3 reps
Set 4: 65% of 90% of 1RM x 5 reps
Set 5: 75% of 90% of 1RM x 5 reps
Set 6: 85% of 90% of 1RM x 10 reps**

**"The Rule of 10." You must get 10 reps...Your goal is still to go for max reps on set 6. If you get 10 in one set, you're done. If you need to re-rack after 5 - that's fine - you'll unrack and go again, and keep going, until you have completed 10 reps.

Superset with Barbell Rows x 6-8 reps

CONDITIONING

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Event Date: May 30, 2014