Thursday, May 14, 2009

15 May 09
Friday
Warm-up
Dot Drill for time
Back squats up to working sets

WOD
Back squat
3 sets: 10 reps, 8 reps, 6 reps

rest three minutes

For time
5 Rounds
Good Catch Joe
400 meter run
21 Pull-ups
10 Handstand Push-ups
**Complete the entire workout in a 20lb vest**

Finish with 10 minutes of stretching
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Posted by makutdaf at 9:08 PM
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4 comments:

Anonymous said...

Thanks Joe, I'm sure everyone is thankful for your attentiveness.

May 14, 2009 at 10:20 PM
Anonymous said...

31:30 That sucked, whoever thought of that 20lb vest should be sent to Gitmo.

May 15, 2009 at 9:46 AM
Anonymous said...

Mike are you trying to become a bodybuilder with the 10,8,6 scheme....you develope more power and effectiveness from 5,3,1....look up Jim Wendler at Elite Fitness....

Ron

May 15, 2009 at 2:19 PM
Anonymous said...

Ron, Thanks for the stick in the eye, but I won't be shaving my legs anytime soon. The rep scheme for the strength movements we have done for the last 4 weeks are actually from the Bigger, Faster, Stronger program. Based on the comments I've heard so far it appears to be working, for me personally I have probably increased my squat by 20 lbs and my power clean by 25lbs.MP

May 15, 2009 at 4:46 PM

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