May 14th, 2016

A. Deadlift
*Set 1 – 3 reps @ 50%
*Set 2 – 3 reps @ 60%
*Set 3 – 3 reps @ 70%
*Set 4 – 3 reps @ 70%
*Set 5 – 3 reps @ 80%
*Set 6 – 3 reps @ 80%

B. Four sets of:
1 Block Snatch Pull + 1 Block Snatch (from knee height) x 2 reps
@60-70% of 1-RM Snatch
Rest as needed

C. Three sets of:
Dumbbell Bench Press x 8 reps @20X1
Rest 2 minutes

D. Every minute, on the minute, for 8 minutes:
Box Squats x 3 reps @60% of 1-RM Back Squat

+
Five sets for times of:
12/9 Calorie Assault Bike
5 Dumbbell Manmakers (50/35 lb)
(Push-up, Row Left, Row Right, Power Clean, Push Press)
100 Meter Run

Rest 1:1, or better yet, work with a partner and alternate rounds.

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10 Comments

  1. A. 225, 245, 295, 295, 335, 335
    B. 135, 135, 145, 145
    C. 50, 60, 60
    D. Complete at 215 low bar
    +
    28:46 RX w/ Emma
    My rounds were around 3 minutes each time. Man makers slayed me.

    Liked by 3 people

    Reply

  2. A. 123,143,173×2, 193×2
    B. 73,78,84,88,93×1
    The first set at 93 felt beauteous, but the next not so much.
    C. 35×3
    D. 143×8
    +
    2:35,2:40,2:50,2:40,2:35
    All times are -ish. Included a walk from the door to the timer. Man makers are hard!

    Like

    Reply

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