23 Feb 2010
Tuesday
Strength
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 %.
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD
3 rounds for time:
400 meter run or 5oo meter row
12 Thrusters 95lbs men/65lbs women
21 Swings 55lbs men/35lbs women