Wed 11-5-14

A.
Every 2 minutes, for 20 minutes (10 sets):
Jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 90-95%
*Sets 9-10 – 1 rep @ 101-105%

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%

C.
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 70%

Reset the barbell every time on the floor…do not perform these touch and go.

D.
Five sets for max reps in 3 minutes of:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.

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4 thoughts on “Wed 11-5-14

  1. A. 175-175-205-205-225-235-245-255-265 (old PR) – 275 (new PR)
    B. 235-285-325-375-395
    C. 325 across
    D. 6-7-8-7-7. Rows got faster each set, first to 1:50 and last one took 1:44

  2. A. 170-175-205-215-235-235-265-265-280-300PR-315PR (20#) – 325F
    B. 235-275-325-375-415
    C. 325
    D. 15-13-15-13-11. Fought on the 3rd set; paid for it. Rows all around 1:44-1:47

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