1.06.2014

 In Workout of the Day

Warm Up

Row 500m

Dynamic Drills

Then

  • Dislocate x 10
  • Good Morning x 10
  • Scap Push Up x 10

Workout of the Day

A. Press – 1RM

For the press, perform the following reps and percentages:
* Set 1 – 60% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 -Test 1RM
* Set 6 (optional) – Exceed Set 5 weight

B. 

Every minute on the minute for 8 minutes

  • Odd – Deadlift x 5 (Bodyweight/.75 Bodyweight)
  • Even – Box Jump/Step Down x 8

C.

“Christine”

3 Rounds for time of:

  • Row 500m
  • Deadlift x 12 (BW/ .75 BW)
  • Box Jump x 21

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