05.20.2013 [monday]

Max-Effort Lower Day! Max-Effort Lift: 20:00 min. Back Squat warm up: 10@bar, 8-10@45%, 5-10@65% work: 5@75%, 3@85%, 1+@95% back off: 10@50-60% WOD: 3 Rounds for Time: 5 Squat Cleans @ 185/125# 10 Deadlifts 15 K2E 20 DU / 40 SU Midline: Reverse Hyper 3×15 Recovery: Couch Stretch 4:00/side Row/Run 5:00-7:00 easy pace [slideshow]

5.13.2013 [monday]

[slideshow] Max-Effort Lift: 20:00 Back Squat (no box) Warm up: 10@bar, 8-10@40%, 5-10@60% Work: 3@70%, 3@80%, 3+@90% Back off set: 10@50-60% *base % on latest/heaviest achieved Posterior Chain Development: Deficit Deadlift 3×10, across Triplet: 5 Rounds: 8 Front Squat (no racks) 155/110# or 60% of FS 8 Strict T2B 8 sec L-sit hold Recovery: Couch […]