09 March 2010
Tuesday
Strength Work:
Bench Press or weighted dips
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
WOD
3 Rounds
400 meter run
25 x Pullup
25 x Wall Ball shots 20lb men/14lb women
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2 comments:
Weighted Dips: 85lbs x 2
WOD: 12:58
MP
Hound, it's good to have you back and I think you are on track with the Olympic lifting. I like the way you have the Strength work set up and I would recommend you follow a protocol similar to the 5,3,1 program. The one off week should keep those shoulders healthy. MP
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