Monday, 12/8
December 7, 2014Wednesday, 12/10
December 9, 2014
Warm-Up
3 Rounds of
15 Band Good Mornings
15 Squats
10 Hip Bridges
Prep
1 x 10 RDL w/ bar + 6 Step Ups
1 x 5 DL + 6 Step Ups
1 x 5 DL + 4 Box Jumps
1 x 5 DL + 4 Plank to Squats
Met-Con
AMRAP in 5 Min
3 Deadlifts (heavy)
12 Box Jumps
REST 5 Minutes
AMRAP in 5 Min
6 Deadlifts (moderate)
6 Bastards
REST 5 Minutes
AMRAP in 5 Min
9 Deadlifts (light)
6 Step Ups/leg
Weight Option (heavy/moderate/light)
A: Men @ 315/275/225; Women @ 223/173/153
B: Men @ 275/225/185; Women @ 173/153/123
C: Men @ 225/185/135; Women @ 153/123/83
D: Men @ 175/145/115; Women @ 123/93/63
0 Comments
Went for the 225# starting option thinking I might be taking it a bit easy but knowing 275# wasn’t a possibility, then I did some box jumps and things went downhill from there. Had to really slow down the deadlifts to try to maintain form and by the last set it was slipping enough that I didn’t push for the last couple reps as time ticked down. Tried to make up for it as the weight went down but hitting the bastards hard has its own consequences.
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All in all, good workout and enough for me to declare tomorrow a rest day! No need to post a workout, feel free to take the day off because I won’t be showing up.