9/05/2012

''Deadlift 1RM & Perpetuum'' (09.05.2012)

Warm-up Drills (09.05.2012)
Run 800m
9 Fundamentals x 5 reps each
5-8 Minutes of Individual Mobility

''Deadlift 1-1-1-1-1'' (09.05.2012)
Against a 20:00 Running Clock work up to a one rep maximum Deadlift.

Deadlift 1-1-1-1-1



Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Perpetuum'' (09.05.2012)
Complete as many rounds reps in 12:00 of
5 x Medicine Ball Cleans (40/20lbs)
10 x Jumping Slamball (40/20lbs)
15 x Wallball (20/14lbs)

Mobility WOD

''Skill Development (09.05.2012)
Optional
3 Rounds for Quality of
:15 x Cumulative L-sit/V-sit
20 x GHD Sit-ups


CrossFit Endurance WOD (09.05.2012)
''Tabata''
8 Rounds of (:20 on x :10 rest)
Swim: Use pool or open water.
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts.
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Use Damper Setting 2+ Average.

Post distances to comments.

7 comments:

Alison said...

Deadlift: 145# 1RM
"Perpetuum"
20#/14#
3 rounds + 15

Michelle said...
This comment has been removed by the author.
Mtn Rob said...

315lb 3rnds + 10

Shanie said...

Deadlift 1RM & Perpetuum
DL: 175# 1RM
Perpetuum:
6 rounds + 10
20#SB
14#WB

Michelle said...

Deadlift 205#

Perpetum (20#/14#)
5 rnds + 18

lewis.robertdavid@gmail.com said...

Strength
Deadlift 1RM
Warmup Sets: 135x5, 225x3, 275x3
Working Sets: 315, 355, 395, 435 475

Condoning
Perpetuum
5 rounds + 5 reps

Peter said...

Deadlift: 255#
Perpetuum: 20#/20#
5 Rounds even
Good to be back after a wonderful time in the old country.