De-load Week
SWOD
Barbell Step ups (16" box)
Warm-up sets: x5ea x3ea
Work sets: x5ea x5ea x5ea (work up to a heavy 5 but not near a 5RM)
Rest time: 2 minutes b/w sets
Behind the Neck Push Presses
Warm-up sets: x8
Work sets: x10 x10 (not too heavy but significant)
Sumo Dead-lift High Pulls
Max Reps in 45 seconds (unbroken), 85#/65#
CWOD
Five rounds for time of:
4 Kettlebell Thrusters 1.5/1 pood in each hand
12 Box Jumps, 24 inch box
3 comments:
Step ups
88- 98 - 108
BTN Push press
88#
SDHP
24 @ 65#
CWOD
4:50-ricky changed the box jumps to jump to pullup. I love these - tough but fun.
Barbell Step ups:
88#
98#
103#
Push Presses:
64#
SDHP:
23 @ 65#
CWOD:
don't know the time, but did finish
Rx'd with thrusters, but scaled to 4 reps on a short bar/attempts
bb step ups: 130,140,150
pp behind neck: 90,100
sdlhp: 23 reps
cwod: 3:58
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