TUESDAY 12-26-17

Last week of 2017 πŸŽ‰ Lets get in every last bit of fitness before we Ring in The New YearπŸ’ͺ🏽

 

WARM UP 2-3 Rounds
100 m run
10 SHPT
10 Leg Swings
10 Banded goodmornings
8 RING ROWS
25 m Across gym in Pike position alt arm Shoulder Tap

 

STRENGTH

Deadlift 1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD
13 Min Amrap
400 m run
30 Deadlifts 185/135
30 m handstand walk(30 Alt arm shoulder Tap or bear crawl)
20 KBS 53/35 (AHAFA)
20 C2B pull-ups
===============

 

After a solid warm-up begin to add weight to the barbell and get a sense of what your first “working set” will be”. A “working set” is a set that actually counts as one of your 7 heavy lifts for today. Your warm-up sets do not count.

For example, let’s say I wanted to do all my 7 singles at 405-pounds. warm-up lifts might look like 135, 185, 225, 275, 315, 365….then maybe one at 385,
However, I would only count the 405 as my first set of the 7 singles. All of the other deadlifting was just to get warmed up.
rest 2-5 minutes between working sets.

The goal is to get under heavy loading and challenge yourself. However, the word “heavy” is relative to each individual. It does not matter if you have 100 pounds on the barbell or 500 pounds. If it is a heavy weight for YOU then it is appropriate. You are on your own path to success and improvement. Do not get discouraged if others lift more

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