Wednesday December 10th

Wednesday

A. Deadlift (Week 1 of 3)

Every 2:00 x 6 Sets:

Set 1: 5 @ 67-72%

Set 2: 3 @ 72-75%

Set 3: 3 @ 75-80%

Set 4: 3 @ 75-80%+

Set 5: 1 @ 82% +

Set 6: 1 @ 82-85% +

Note: Start with a couple sets of light 6-8 reps when working up to your first set of 5 reps, you should feel warm and the movement pattern should feel comfortable by the time you get to your first working set of 5.

Sets 5,6 are going to be "heavy" singles, not a max. Let your body get used to the loading, but you should still have good bar speed and perfect position.

B. Every 3 Minutes x 5 rounds: (15 MInutes total)

10 Bench Press (95,65)

10 Pull Ups

In remaining time max cal row, no rest between rounds, at the 3 min mark start right back on bench press. Your score is your total calories over the 5 Rounds.