Monday, March 11, 2013

Time to kill some bears

Strength:
Deadlift
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Sets 3, 4 – 3 reps @ 80%
Rest as needed

Skill Work:
Rope climbs 5 mins of practice work technique, don't just use your shoulders. This is a core and legs movement as well.


4 rounds for time:
4 Bear complexes (95/65)
8 Pull-ups
12 Abmats

3 comments:

Roger M. said...

9:33 as RX.

Greg M said...

355 DL / 6:06 as Rx

Unknown said...

155lbs 80% 3 reps
150Lbs 70% 4 reps
140lbs 60% 5 reps
METCON 50lbs rx pull ups 11:21
1/2 way up rope for highest rope climb today