Friday Night, Cotton Bowl Party at Chris E.’s house in Lavon. Laura and I will be there. BYOB. Details and food sign up sheet is at the gym. Starts at 7:00pm.
Saturday:
Open Gym @ 8:30am
Team WOD @ 10:00am
It’s late notice, but Saturday there is a 5k/Fitness Race in Aubrey, TX. For more details go to sunfit5k.com
WOD
Every 30 seconds for 5 minutes (22 total reps): 2 Deadlifts @ 70-75%
-then-
For Time:
15 Thrusters @ 115/75#
25 C2B Pullups
10 Thrusters @ 115/75#
20 C2B Pullups
5 Thrusters @ 115/75#
15 C2B Pullups
-then-
3X20 GHD Sit-ups
EXTRA
1) Every 30 seconds for 5:00 (22 total reps): 2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO To be done in place of the Deadlifts detailed in the WOD.
2a) Bench Press: 10 minutes to work up to a heavy single. Notes: All reps must be performed with the hips (ass) in contact with the bench. 2b) Strict Weighted Pull-ups: 10 minutes to work up to a heavy single.
I have a good max progression that has helped me achieve goals. Pick the max you think you can/want to do, then: 50%-5 reps, 60%-3 reps, 70%-2reps, 80%-1 rep, 90%-1 rep, 95%-1 rep, then do your max (or above if you can manage)