150107

**We are starting a new strength cycle of deadlifts & bench press this week! These sets are based off 90% of your 1 Rep Max. Also the 1 Rep Max should not be the one you got two years ago, but rather you current 1 Rep Max, one you could hit today no problem. Use the time in-between your sets to work on a goal you are dying to achieve!—Goal Setting information starts this Friday!

Pre-Wod:
3 Rounds (12 minute cap):
5 Inch-Worm-Up-Dog
10 Lateral Lunge
10 Strict C2B
10 Push-Ups
10 Back Extensions
10 GHD Sit-Up
5 Deadlifts, Build to 60% 1 RM

Workout of the day for Wednesday, January 7th, 2014:

A.
Deadlift:
5 @ 75% 1RM
5 @ 80% 1RM
5+ @ 85% 1RM

Complete a set of 5 Deadlift every 2 minutes for 6 rounds (12 minutes). Pick a Goat to Superset with.

B.
3 rounds for time of:
150 double-unders
30 Front Rack lunges 85/65-lb

Leave a Reply

Your email address will not be published. Required fields are marked *