Sorry So late Centurions.. Got caught up in the game... Don't know if your team is winning or losing but you better take that aggression out on the barbell.
Warm up:
Run 400m or row (time your run or row)
10x air squats
10x burpee drill
10x pass through
10x deadlift, hang cleans, push jerk with pvc
shoulder and movement mobility.
Strength
5x5 Back squat
55-60-65-70-75% of 1rm
55-60-65-70-75% of 1rm
rest 5-10 minutes.
WOD:
emotm for 10min
5x deadlifts
5x hang cleans
5x push jerks
emotm for 10min
5x deadlifts
5x hang cleans
5x push jerks
(emotm= every minute on the minute)
rx 115/75 for all movements
b 75/45
c 45/30
Post Load and Wod time in the comment section below!
4 comments:
Only time for strength portion today!
5 reps of: 165-185-205-225 (1RM is 295)
April.
115-125-135-145
Wod
first time 75 as rx
second time 5 rounds at 80#
I love Barbell work!!!
My Shoulder is killing me.... I did what I could today, but tomorrow, I might not show...if I do, I am only doing 2 dips each round... so box jumps here I come.
105/115/125/135/145
wod rx ,
pain still felt from friday's wod !
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