Wednesday, October 22, 2014

20.3



STRENGTH

     Back Squat
          2 @ 70%, 2 @ 75%, 3 x 2 @ 85%

     Snatch Balance
          15 Minute to work up to 1RM
               then
          EMOM for 5 Min 1 Rep at 80% of 1RM

COMP WOD
     7 Min AMRAP
         7 Deadlifts (300/200)
        11 C2B Pull Ups
        15 Wall Balls (20/14)
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1 comment:

  1. UnknownOctober 23, 2014 at 12:14 AM

    Finally found a barbell to use while on the road!

    Back Squat:
    5 @ 135#, 155#, 175#, 185#; 6 x 3 @ 205#

    Bench Press:

    2 @ 115#, 2 @ 125#; 6 x 3 @ 135#

    DB Shoulder Press:
    10 @ 25#, 30#, 35#, 40#; 5 @ 45#

    Other days without access to a gym:
    100 burpees or: 50-40-30-20-10 Push-ups & Air squats

    ReplyDelete

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