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