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Uncategorized

Week 12 Day 1 – 12/18/12

By admin | In Uncategorized | on December 17, 2012

Deadlift Deload:

*do 15 reps total (no warm-up sets)

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

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

Set 3: (TM x .6) x 5 Reps

Testing:

1. 500m Row for Time

2. One set of Max Reps Push-Ups – Body in straight plank position, only the chest touches the ground, hips do not.

3. One set of Max Reps Strict Pull-Ups

Core:

Part 1 – 3 min AMRAP:

4 T2B (use as little kip as possible)

4 Burpees to a Target

Part 2 (after short rest):

300m Heavy Farmer’s Carry

*Stop every 50 steps and do 10 jumping lunges

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