12 August 2010
Thursday
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.
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD
3 Rounds for total amount of reps
Alternate movements
30 sec work Burpees
30 sec rest
60 sec work Sumo Deadlift High Pulls 75lbs men/55lbs women
60 sec rest
90 sec work Burpee
90 sec rest

Rest 5-10 minutes

3 rounds
Interval run
30 sec work
30 sec rest
60 sec work
60 sec rest
90 sec work
90 sec rest