Sunday, February 28, 2010

01 March 2010
Monday
Strength Work: Use 90% of your 1RM to calculate your %
Power Clean and Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

WOD:
For time:
15 Kettlebell Swings 70lb men/50lb women
25 Pullups
400 meter Farmers walk 70lb dumbbells men/50 lb dumbbells women
400 meter run
15 Kettlebell Swings 70lb men/50lb women
25 Pullups
400 meter run
400 meter Farmers Walk 70lb dumbbells men/50lb dumbbells women
15 Kettlebell Swings 70lb men/50lb women
25 Pullups
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Posted by makutdaf at 7:32 PM
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4 comments:

Anonymous said...

Please tell me you just hit the copy and paste but 3 times by accident?

-GNC

February 28, 2010 at 10:30 PM
makutdaf said...

no just felt froggy and I'm tired of being beat by Mike S. and Jenn everyday, hopefully this madness will change that.

February 28, 2010 at 10:44 PM
Anonymous said...

Power Clean: 175 x 10
Back Squat: 245 x 10
WOD: 32:38
GNC, I realized after the first 400 meter farmer walk, that I'm an idiot and should never take sunday's completely off. I had way too much energy when I came up with this nonsense. I was actually at the 17 minute mark with 200 meters left in the last farmers walk and it still took me another 15 minutes to complete. Forearms were toast. I'll try not to be this stupid again.MP

March 1, 2010 at 12:45 PM
Anonymous said...

Yess, forearms are toast! LOL

Power Clean 125 x 5
Back Squat 165 x 8
WOD: okay, I could not find a place to walk, soo I did 50 lunges with the 50# dumbells in place of the farmers carries. phewwww, I was smoked
23:08
Jenn

March 3, 2010 at 11:24 PM

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