Wed 2-11-15

 

Workout of the Day
A.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 95%
Rest 2-3 minutes between sets.

B.
For time:
40 Wall Ball Shots (30/20 lbs)
20 Chest-to-Bar Pull-Ups
30 Wall Ball Shots
15 Chest-to-Bar Pull-Ups
20 Wall Ball Shots
10 Chest-to-Bar Pull-Ups
10 Wall Ball Shots
5 Chest-to-Bar Pull-Ups

C.
Two sets, not for time, of:
Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 6 reps @ 21X0
Rest 60 seconds
Glute-Ham Raises x 8 reps @ 3011
Rest 60 seconds

Optional Additional Session
Perform only if you have time for two separate sessions separated by at least 3-4 hours.

Six sets of:
40 Calories of Assault Bike
20 Overhead Walking Lunges (135/95 lbs)
10 Meter Handstand Walk
Rest 4-6 minutes – use that time to mobilize your hip flexors!
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GENERAL PROGRAMMING NOTE: You may notice that some of your training sessions are getting shorter. That is by design. Please be careful about adding in additional work. We are intentionally monitoring the volume while increasing the intensity going into the Open. Remember, we need you to be healthy and ready to achieve your goals for five consecutive weeks starting on February 26.

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One thought on “Wed 2-11-15

  1. A. 265-295-345-365-395-430. Last rep on 430 was a little ugly but it came up.
    B. Subbed T2B – Shoulder still isn’t 100% for CTB. 11:00ish, The clock may or may not have been reset by another coach.
    C. Done.

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