Workout of the Day: Main – Underground Don’t forget the -30/+30 Competition is this Saturday!!! Warm-up Warm-up (No Measure) 2 Rounds 250 M Row 10 Lunges / side 10 Air Squats 10 Pass Throughs 10 Good Mornings with PVC pipe 10 Pull Ups Weightlifting Deadlift (3 @ 70%, 3 @ 80%, 3 or more @ 90@of 1 RM) Multiply you 1 RM by .9. This will give you your new “max” for the first 4 week cycle. Take the percentages for today’s workout from the new “max.” I know this seems like a weird way. By doing this you will be using sub-maximal weights to get stronger and it will help keep your body fresh so that you do not hit a plateau. Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsTeams based on class size Bonus Bent Over Row (3 sets of 8 reps) View on our website: ift.tt/RuzvlP
Posted on: Tue, 27 May 2014 01:14:28 +0000
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