8
Dec
12/09/14
BK Fit Studios – 12/08/14
Strength
Week3: Deadlift (5 – 3 – 1+)
Warm up 5 reps @ 40% of 90% 1RM5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
5 reps @ 75% of 90% 1RM
3 reps @ 85% of 90% 1RM
1+ reps @ 95% of 90% 1RM
*On the final set you MUST get MORE THAN 1 rep
*Use the same 90% you used to calculate last weeks numbers. We will recalculate at the end of this cycle.
WOD (AMRAP – Rounds and Reps)
12min AMRAP:
9 Deadlifts (225/155)
6 Box Jumps
3 Rope Climbs