Deadlift and Bench Press*:
*TM = 90% of New 1 Rep Max
Warm-Up Sets:
Set 1: (TM x .4) x 5
Set 2: (TM x .5) x 5
Set 3: (TM x .6) x 3
Work Sets:
Set 1: (TM x .7) x 3
Set 2: (TM x .8) x 3
Set 3: (TM x .9) x 3+
*You may also back squat if you don’t plan on making up Week 6 Day 2 (Thursday’s class that was canceled)
Assistance: 5 Rounds not for time*
Heavy Russian Swings x 10 Reps (focus on sitting back in heels, engaging the hamstrings, and violently extending the hips – don’t worry about the height of the bell)
Ring Push-Ups x 10 Reps
*If you are also back squatting and don’t plan on making up the assistance work from Back Squat day then do the following:
3 Rounds of:
8 Tough Front Squats
15 Ring Push-Ups
WOD:
60 sec AMRAP of Burpee Box Jumps (choose a box height you can go fast with, try to break 20 reps)
Core:
3 x 15 Hip Extensions
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