Strength: Deadlift (1RM= 400#; "Working" 1RM(80%)= 340#)
Set #1 is 5 reps @ 65% of "working" one rep max= 225#
Set #2 is 5 reps @ 75% = 255#
Set #3 is 5 reps (or more) @ 85% = 290(x12)
Set #2 is 5 reps @ 75% = 255#
Set #3 is 5 reps (or more) @ 85% = 290(x12)
REST 10 minutes
Conditioning:
For time:
Row 330 meters,
Then...
3 rounds of
11 deadlifts - 275#
11 "Grace" reps - 135#
11 burpees
Row 330 meters
Cycle One - Week One
ReplyDeleteStrength: Deadlift (1RM= 325#; "Working" 1RM(90%)= 295#)
Set #1 is 5 reps @ 65% of "working" one rep max= 195#
Set #2 is 5 reps @ 75% = 225#
Set #3 is 5 reps (or more) @ 85% = 255(x9)
REST 10 minutes
Conditioning:
For time:
Row 330 meters, (1:18)
Then...
3 rounds of
11 deadlifts - 275# 2 rounds at 275 and 3 round at 250
11 "Grace" reps - 115# 3 rounds
11 burpees
Times: R1 -7:54
R2 - 10:41
R3 - 6:19
Row 330 meters (1:31)
Total Time: 27:44
Deadlifts and Burpees were a killer and my time shows it! But time was a good day!