11/23/14

BK Fit Studios – 11/23/14

Strength

Week1: Deadlift (5 – 5 – 5)

Warm up sets:
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM

Working sets:
5 reps @ 65% of 90% 1RM
5 reps @ 75% of 90% 1RM
5+ reps @ 85% of 90% 1RM

*On the final set you MUST get MORE THAN 5 reps

WOD (AMRAP – Reps)

5 Rounds:
30 second Plank Hold
30 seconds Max Effort of Pistols
(rest 30 seconds)
*score = total pistols

QOD – Favorite athletic/exercise clothing company?