21 April 2010
Wednesday
Strength work
We will continue following the 5,3,1 protocol over the next 4 weeks. Use 90% of your 1RM to calculate your % or add 5lbs to the weight you used over the last 4 weeks.
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps


WOD
AMARP in 10 minutes
5 L-Sit pullups
10 Overhead squats 115lbs men/80lbs women