Monday, May 3, 2010

04 May 2010
Strength Work
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

Warm Up: 4 Rounds AFAP: 400M run, 40 air squats, 40 push-ups
15:14 MP

WOD
Run 1 mile or Row 2000 meters
25 x Dead Lift (135) /women 95
25 x Power Clean (135) /women 95
25 x Push Jerk (135) /women 95
25 x Front Squat (135) women 95
Run 1 mile or Row 2000 meters
30:36 MP

Finish with 2 sets of 100 situps
Stretch for 10 minutes
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Posted by makutdaf at 7:06 PM
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3 comments:

Anonymous said...

Mike,
what is the Rx weight for females?
Jenn

May 3, 2010 at 10:14 PM
Anonymous said...

Jen, The rx weight for females is 95lbs. Apologize for the oversight, generally speaking I use 70% of the male rx to determine the female weight.
Back squat: 265 x 7
Warmup: 15:14
WOD: 30:36
MP

May 3, 2010 at 11:39 PM
Anonymous said...

Thanks Mike...

Back Squat: 195 x 3
WOD: 37:00 my run route is extremely hilly....not complaining, just explaining :)

Jenn

May 5, 2010 at 9:54 AM

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