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Uncategorized

Week 3 Day 3 – 10/13/12

By admin | In Uncategorized | on October 12, 2012

Deadlift and Bench Press:

Warm-Up:

Set 1: (TM x .4) x 5 Reps

Set 2: (TM x .5) x 5 Reps

Set 3: (TM x .6) x 3 Reps

Work Sets:

Set 1: (TM x .75) x 5 Reps

Set 2: (TM x .85) x 3 Reps

Set 3: (TM x .95)  x 1+ Reps

Assistance:

A1. Single Arm Bent Over Row (w/ KB) – 3 x 15 R/L – fast up, slow down

A2. Dips – 3 x 10 (add weight if you can)

B1. Deficit Deadlifts – 3 x 8 @ 70% of DL TM

B2. Strict Knees to Elbows – 3 x 10

WOD: EMOM for 6 minutes:

40m Sprint

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