27 Feb 2010
Sat
Strength Work
Bench Press or Weighted dips
We will be following the 5,3,1 protocol again over the next 4 weeks. Use 90% of your 1RM to calculate your %.
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD
4 Rounds
400 meter run
15 x Sumo Deadlift High Pull 95lbs men/65lbs women
15 x Bench Press 135lbs men/95lbs women