04182014

 In Blog, Workout of the Day

“STRENGTH”

BASIC:

A. Max Strict Pull-ups x 8 sets

B. Back Squat 3×5

C. WOD

 

COMPETITOR:

A. Pull-up @30X1; 3.3.3.2.2.2

B. Back Squat 8 sets @ 80% max

C. Bent over row 5×6-8 @41X1

 

“Skill”

Deadlift 5 heavy

 

“WOD”

AMRAP 10:

8 Deadlift *heavy

12 Toes to bar

 

GOALS:

BASIC: scale pull-ups with bands, leave ego at door. Should be getting more then 2 reps, try to aim for about 10+ on first set then let fatigue set in.

COMPETITOR: Weighted pull-ups followed up the 80% back squat again. Working on some new stuff, testing coming next week.

*remember BASIC/COMPETITOR don’t do SKILL

SKILL: Work up from previous Deadlift (all TnG)

WOD: Didn’t put a big weight but % should be decent of your 1rm. First few rounds should be unbroken but after should be broken up due to muscle fatigue.

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