22 Feb 2010
Monday
Strength Work
We will be following the 5,3,1 protocol again over the next 4 weeks. Use 90% of your 1RM to calculate your %.
Power Clean
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD
10 rounds for time
10 Pullups
10 Burpee