Tuesday, May 4, 2010

May 4, 2010 - Deadlift

Cycle One - Week One

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)


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

1 comment:

  1. Cycle One - Week One

    Strength: 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!

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