8/05/2010

''Heavy Deadlifts 5-3-1'' (08.06.2010)

Warm-up Drills (08.06.2010)
Row 1000m (Damper 2-4)
2 Rounds of
5 x Hollow Rocks
7 x Deadhang Pull-ups (Supinated)
9 x Push-ups
12 x Air Squats
''Burgener Drill'' (PVC)
Inchworms
Lateral Lunges

''Heavy Deadlifts 5-3-1'' (08.06.2010)
Work through the prescribed sets of Heavy Deadlifts. In order to determine loads used apply the percentages below to your current single repetition maximum.

Rest as needed between efforts.


5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post loads to comments.

''AAR'' (08.06.2010)
4 Rounds for time of
4 x Muscle-ups
12 x Burpee Pick-ups (45/25lbs)
21 x GHD Sit-ups

Notes: Unbroken Challenge in effect.

Post times to comments.

CrossFit Endurance Rest Day (08.06.2010)

3 comments:

Anonymous said...

Laura's week of "Free Pass to Slack" is over

Anonymous said...

JoeF
1. 185/215/245+3/14.37min

lewis.robertdavid@gmail.com said...

20100806
Heavy Deadlifts 5-3-1+
255-285-310x4

AAR
26:00 rx'd


-Bert