De-load Week
SWOD
Hang Split Clean
Warm-up sets: x3 x2
Work sets: x3 x3 x3 (work up to what would amount to a heavy set for 5)
Rest time: 2 minutes rest b/w sets
RDL's
Warm-up sets: x5 x5
Work sets: x8 x8 (heavy)
Rest time: 1.5 minute rest b/w sets
Barbell Bicep Curls - max reps (put some weight on the bar)
ss w/
Diamond Push ups - max reps
One set to failure
CWOD
Create your own workout. Nothing longer than 7 minutes. Go hard not long.
Post all results to comments.
2 comments:
Hang Split Clean:
109
114
124 (was tricked into this by Tricky Megan!)
RDL:
153
Barbell Bicep Curls:
48# for 34 reps
Diamond pushups on knees:
15 (my arms were numb & shaking from the curls...)
CWOD:
Megan & I did 30 sec on/30 sec off for 7 rounds on the rower.
Meters at damper setting 8:
143
143
143
140
142
140
142
hang split clean: 180,190,200
rdl: 250 x 2
bb curls: 90# x 10
diamond pu: 15
cwod: did a strongmanwod.com wod:
7 min amrap: 6x sandbag getups at 115#, 6x hspu
4 rds
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