4/6/15

MONDAY

Strength: Deadlift

  • 5 x 60% (Warmup Set)
  • 5 x 70% (Warmup Set)
  • 3 x 80%
  • 3 x 85%
  • 3 x 90% (perform max reps on this set)

Metcon: For Time...

  • 10-9-8-7-6-5-4-3-2-1 Thrusters (95/65)
  • 1-2-3-4-5-6-7-8-9-10 Pull-ups
  • Rotate between thrusters and pull-ups (perform 10 thrusters, then 1 pull-up, then 9 thrusters and so on)

Post-Workout: 

  • Death by sit-up (use 20 second intervals)
    • Perform 1 sit-up the first 20 seconds, 2 sit-ups the second 20 seconds, 3 sit-ups the next 20 seconds and so on, until athlete can no longer finish the amount of sit-ups in the prescribed amount of time