Dead lift
Advanced 3x5 (80% of your one rep max)
Beginner 5-5-5
Then 8 minutes for as many rounds as possible of the following
5 power cleans
10 pull ups
15 air squats
Post workout
3x8 weighted good mornings
3 minute plank hold (partition as needed)
CHECK OUT TUE UPDATE TO THE MAY CHALLENGE. NO NEED TO SIGN UP JUST SHOW UP.
What's the RX or % on the cleans?
ReplyDelete60-70% of your 1RM
ReplyDeleteDLs: 3x5 @ 240#, calculated new ~1RM (~300#) based on 5RM from two weeks ago (255#)
ReplyDeleteAMRAP @ 125#: 4+7 pull ups...not pleased,PCs slow as were air squats. doc pulled away after round 4.
post: 3 min plank hold - 1:30 on, 1 min off, 1 min on, :30 off, :30 on
only got one set of weighted good mornings in and then had to jet.
Did BS SWoD instead of DL, 3-3-3+. George said good depth so I'm happy.
ReplyDeleteAMRAP @ 135# - 6+2 PC. I thought you got 5+7 Tom.
post - 4x8 bench 95#-125#; plank hold 60 sec, 45 sec, 45 sec, 30 sec. 1:1 work/rest in the hollow position.
then - 90 minutes of rat hockey with some A leaguers. They were way better than me but I still got a nOOb goal.
Dead lifts: 3x5 @ 195#
ReplyDeleteAMRAP: 4 + 7 pull ups @ 85#/red band. Ugh, had zero energy, felt the negative effects of traveling and skipping dinner yesterday.
Post: 3x8 good mornings 45-65-70
Plank holds 1:30,1:00,:30
Deads 3x5 385#
ReplyDeleteMetcon 4 rounds + 9 PU @ 165#
Glad I could even get 4 rounds with these rips, but whatever happy with that.
GM's up to 115#
deads 3x5 285#
ReplyDeleteMetcon 6 rounds + 4 PU @ 165#
3x8 good mornings at 95#, 135#, 155#
3 minute plank unbroken