-Warm up-
10 minutes:
2 rounds:
10 Good Mornings
10 Romanian Dead Lifts (RDL)
10 Sumo Dead Lift high pulls
5 minutes:
10 Alternating stone-to-shoulder
3 Rope Climbs
20 Jumping jacks
-Strength-
Deadlift- add 10 lbs to your training max if you were successful at the 1+ last cycle. If you were not successful reset by using 90% of your previous max.
5 @ 65%
5 @ 75%
5+ @ 85%
5 @ 65%
5 @ 75%
5+ @ 85%
Complete on a 3 minute clock.
-Conditioning-
Courtesy of OPT "Repeatability Test"
3 rounds, at 100% effort:
Row 250 meters
10 Kettlebell Swings 2/1.5
10 Burpees
10 Kettlebell Swings 2/1.5
10 Burpees
10 Kettlebell Swings2/1.5
Row 250 meters
Courtesy of OPT "Repeatability Test"
3 rounds, at 100% effort:
Row 250 meters
10 Kettlebell Swings 2/1.5
10 Burpees
10 Kettlebell Swings 2/1.5
10 Burpees
10 Kettlebell Swings2/1.5
Row 250 meters
Rest 12 minutes between rounds.
-Cool Down-
Foam Roll
-Back
-Hamstrings
-Lats
-Back
-Hamstrings
-Lats
Post all results to comments.
Reminder: Friday both gyms will hold open gym until 11:30 am. No coached classes Friday.
Reminder: Friday both gyms will hold open gym until 11:30 am. No coached classes Friday.
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| Saturday, August 30th and Sunday August 31st @ the MAC Council Bluffs |
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