Wed, Mar 9, 2016

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 40 Double Unders
  • 90 sec. Paleo Chair Hold
  • 20 Air Squats
  • 20 Bridges (squeeze glutes at top)
  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 each direction)
  • 20 Buzz Saws
  • 10 Kettlebell Swings (light wt)
  • 10 Wallballs (light wt)
  • 5 Pull Ups

—Strength—

  • Press 1 X 10 @ 45-65#, 3 X 3 + 2.5#, 1 X 10 + 2.5#

—Conditioning—

10 min AMRAP

  • 10 Wall Balls (20/14)
  • 10 Dead Hang Pull Ups
  • 10 Kettlebell Swings (53/35)

2 thoughts on “Wed, Mar 9, 2016

    • 1 set of 10 reps @ somewhere around 45-65 pounds, basically a good warm up set. 3 sets of 3 reps adding 2.5 pounds since we last completed press. If it’s your first go, shoot for the heaviest weight you can complete 3X3. The 3X3 should be sets across (same weight for each set), not a continuation of the warmup to a final heavy set. This may take a couple weeks to establish. Finally, 1 set of 10 reps, again adding 2.5 pounds since last time. This should be pretty close to your 10RM. Hope that helps.

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