9/15/14
Dead lift
Based on your new 1RM take 90% of your NEW 1RM and do:
Warm Up
45% x 5 x 2
55% x 3
60% x 2
Working sets:
65% x 5
75% x 5
85% AMRAP
Record weight and reps
Then:
AMRAP OR 2 minutes which ever comes first
Strict Pull ups
Strict push ups
Elbow plank
L-sit
Rest 2 min
X3
Record total push ups, total pull ups and total time in plank and l-sit.
Beginners do
Negatives at 1 count chin over the bar and 3 counts down.
If no strict push up do hand release.
If no L-sit do a v sit on the floor.
8:30:
20 min AMRAP
Block Run
5 pull ups
10 push ups
15 squats
100m farmers carry. 70/53
