Friday, 7 June 2013

Announcement:  We will meet in the 3rd Floor Weight Room of Arvin at 0530.  Bring your jump rope for Double Under warm-up and practice.

Strength WOD:
Deadlifts: 5-5-3-3-1-1
**Start with just a bar or a very light weight for warm-up and focus on proper form/technique.  Slowly start adding weight.  Once you get to a set of 5 that is challenging for you, then count that as Set #1 for the workout.  Continue adding weight, especially as the reps decrease, as you try to build up to find your 1 RM.

METCON:
AMRAP in 15 Minutes of:
- 10 Deadlifts at 70% 1RM
- Run 400m (L-shape of 3rd floor hallway)

Post WOD:
Tabata Sit-Ups (8 Rounds of 20 seconds Sit-Ups and 10 seconds rest)
**Move to the 62 Room for this event

Recommended Warm-Up: Double Under practice - work on Double Unders if you have not mastered them yet.  Then do at least 5 minutes of mobility work / dynamic stretching.

2 comments:

Adam said...

only had time for deadlifts

295-295-305-315-345-355(PR)

then went running for 30 mins with my dog

Mickey said...

Been going hard on my own. Did a modified Fran the other day with dumb bells.

Front squats with due bells and ring dips yesterday. Did a 20 minute run in the rain today. Resting for the rest of the weekend. May join a box once I get back to Michigan.