Thursday, 13 November 2014

Meet at 0530 in the powerlifting room...

StrengthSquat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)

Every 2 minutes (run up and out of the powerlifting room, adjust distance as necessary)
You have two (2) minutes to complete each of the following sets:
1. 155 lbs Thrusters – 5 reps
Sprint 120 yards
2. 155 lbs Thrusters – 6 reps
Sprint 100 yards
3. 155 lbs Thrusters – 7 reps
Sprint 80 yards
4. 155 lbs Thrusters – 8 reps
Sprint 60 yards
5. 155 lbs Thrusters – 9 reps
Sprint 40 yards
6. 155 lbs Thrusters – 10 reps
Sprint 20 yards
Start a running clock for this workout. At the top of each 2 minutes complete each set. If a set takes you 60 seconds, you have the rest of the minute to rest. Remember at the top of each 2 minute time period transition to the next set.
Post sets completed to comments.

4 comments:

Alex Vinson said...

Bench: 110# (1 set @ 120, accidentally....Math is hard, guys.)
Squat: 145#

Conditioning: 85# thrusters

R.K. Barker said...

Bench: 160
Squat: 235

Conditioning: 115 - might have been a little heavy, which is code for I might be a little weak. That sucked, let's do more like it.

Thomas Newton said...
This comment has been removed by the author.
Thomas Newton said...


Back Squat 3x5 at 315 lbs


Bench Press 3x5 at 210 lbs


Pendlay Row 5x5 at 145 lbs


WOD: 115lb, only broke up on last round but also used whole 2:00.

Single Arm DB Press 3x8