Saturday, October 20, 2012

October 20th, 2012

Workout of the Day

A.  Build to a heavy-ish deadlift in 4-5 sets

B.  On the minute, every minute, for 8 minutes, complete:
315/215 lb. Deadlift x 3 reps
Burpees x 6 reps
(Be smart here, if these weights are more than 85% of your 1-RM, you need to scale the weight.)

Rest exactly 2 minutes, and then . . .

C.  On the minute, every minute, for 6 minutes, complete:
12/8 Chest-to-Bar Pull-Ups
12 for men, 8 for women on the minute.

Rest exactly 2 minutes, and then . . .

D.  Complete as many reps as possible in 4 minutes of:
10 Ring Dips
10 GHD Sit-Ups

If you are interested in comparing your results, we performed this same training session on April 28, 2012.

A. 405 lbs.
B. 20-23 seconds each round.
Burpees were pretty fast and felt good. Deadlifts were so-so speed-wise but were unbroken.
C. All rounds completed under the minute, but only went unbroken for rounds 1 & 2.
D. 4 rounds + 1 ring dip (3 rnds + 9 rings dip back on April 28th)
Huge improvement on dips since last time
Deadlifts felt heavy today and a little clunky

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