Monday, July 28, 2014

1.) Strength: weight is based off of your 5RM. If you don't know your 5RM then find it first. Then start the program next week. If you found your 5RM last week then talk to your trainer. The rest of us will be adding 5-10 lbs to last weeks numbers. DO NOT COMPROMISE FORM. If your form is bad going up 5-10lbs then go back to last weeks numbers.   

"Strong people are harder to kill than weak people, and more useful in general.” RIP (Mark Rippetoe) 

A.) Front squat

2x5 w empty bar

1x5 @ 40% 

1x3 @ 60%

1x2 @ 70%

3x5 @ 5RM#

B.) Deadlift

2x5 w empty bar

1x5 @ 40% 

1x3 @ 60%

1x2 @ 70%

1x5 @ 5RM#

C.) Military press

2x5 w empty bar

1x5 @ 40% 

1x3 @ 60%

1x2 @ 70%

5x3 @ 5RM#

D.) Bent over rows

2x5 w empty bar

1x5 @ 40% 

1x3 @ 60%

1x2 @ 70%

3x5 @ 5RM#

2.) WOD 

10 rounds for time of:

5 OH Squats (95/65lbs)

5 Box Jump (24/20")

5 HR push-ups