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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.
on

4 comments:

  1. Alex VinsonNovember 13, 2014 at 7:31 AM

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

    Conditioning: 85# thrusters

    ReplyDelete
  2. R.K. BarkerNovember 13, 2014 at 8:06 AM

    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.

    ReplyDelete
  3. UnknownNovember 14, 2014 at 5:04 PM

    This comment has been removed by the author.

    ReplyDelete
  4. UnknownNovember 14, 2014 at 5:05 PM


    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

    ReplyDelete