Thursday, November 5, 2009

Back in the saddle.

Strength: Shoulder Press
3 sets of 5 reps. Same rules apply from earlier in the week. First, if you missed the bench press on monday, feel free to make it up here. Use 3 sets as a warm up, do not go heavy during the warm ups. Remember to take 90% of your 1rm then take another 90% of that number. example my 1rm is 170: 90% of that is 153, 90% of 153 is 137. So I would use 135 for the first 2 sets of 5. On the last set, I would do as many reps as possible. Hopefully getting 5 or more.

WOD: 3 rounds of:

Run 800m
3 muscle ups
30 sit ups
30 dumbbell or kettle bell swing.

Make sure you weigh in tonight for the Weight Loss Challenge!

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