11.14.2018

 In Workout of the Day

Warm Up

Run or Row 400m

Then 2 Rounds of:

  • Prisoner Good Morning x 5
  • YTW x 5
  • Hang 30 seconds

Workout of the Day

A. CGBP – 1RM

Use the following percentages when building to today’s 1RM:

  • Set 1 – 3 Reps @ 65% of Possible 1RM
  • Set 2 – 2 Reps @ 75% of Possible 1RM
  • Set 3 – 1 Rep @ 85% of Possible 1RM
  • Set 4 – 1 Rep @ 90-95% of Possible 1RM
  • Set 5 – Test 1RM
  • Set 6 (optional) – Exceed Set 5 weight

-Rest 2-3 minutes between sets.

B. Weighted Pull Up (Pronated) – 1RM

C. Helen

Complete 3 Rounds for time of:

  • Run 400m
  • KBS x 21 (53/35lbs)
  • Pull Up x 12

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