Monday December 15, 2014

Strength: Deadlift

Note: Add 10# to your original 3RM before figuring your percentages.

Adv/Int:
1x5 @ 65%
1x5 @ 75%
1x5 @ 85%

Beg: 3x5 – add 10-15# to last weeks weight and do all 3 of 5 working sets at this weight.

WOD:
Alternating Intervals

 - Push Press @ 45-55% of 1RM
 - Hollow Rocks

15sec on/15sec off x 16 total intervals.

Example: 15 secs of push press, rest 15 sec, 15 sec of hollow rocks, rest 15 sec and so on for 16 total intervals

Record  total # PP