WORKOUT OF THE DAY, AUGUST 3RD 2018


Published August 3, 2018


STRENGTH: (25 min for both Strength)

#front squats

5 Rep Max

Set #1 – 5 Reps @ 50% of 1RM

Set #2 – 3 Reps @ 55% of 1RM

Set #3 – 3 Reps @ 60% of 1RM

Set #4 – 2 Reps @ 65% of 1RM

Set #5 – 2 Reps @ 70% of 1RM

Set #6 – 1 Rep @ 75% of 1RM

Set #7 – 1 Rep @ 80% of 1RM

Continue to climb with singles (or at most doubles) up to our target 5-rep weight, followed by our attempt.

#deadlift

Build to a heavy set of 10 Reps 

For rough percentages, the general area of 65-70%. A challenging set of 10 repetitions, but without question doable.

BeachFit will do:

AMRAP 18

18 Sit Ups

12 Ply Squats (Add DB or KB if desired 25/15lb)

6 Pushups

Driveway Run

WOD:

#captain insano 

3 Rounds:

20 Deadlifts (155/105) (Rx+245/165)  *BeachFit DB Deadlift

15/12 Calorie Assault Bike   *15/12 Cal Row if Bikes full

20 Hang DB Reverse Lunges (50’s/35’s) *10 Each Leg

15/12 Calorie Assault Bike

CASHOUT:

#body armor

2-3 “Giant Sets”:

9 Barbell Bench Presses (Approx 60-70%)

18 GHD Sit-Ups

36 Band Pull-Aparts (Video)

Rest 2:00 between sets.


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