StrengthSquat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 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
Sprint 120 yards
2. 155 lbs Thrusters – 6 reps
Sprint 100 yards
Sprint 100 yards
3. 155 lbs Thrusters – 7 reps
Sprint 80 yards
Sprint 80 yards
4. 155 lbs Thrusters – 8 reps
Sprint 60 yards
Sprint 60 yards
5. 155 lbs Thrusters – 9 reps
Sprint 40 yards
Sprint 40 yards
6. 155 lbs Thrusters – 10 reps
Sprint 20 yards
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:
Bench: 110# (1 set @ 120, accidentally....Math is hard, guys.)
Squat: 145#
Conditioning: 85# thrusters
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.
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
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