“Experience is the name every one gives to their mistakes.”
-Oscar Wilde
WORKOUT
Deadlift -Take 90% of your 1RM for percentages
5 @ 65%
5 @ 75%
5+@ 85% – Stick to your percentages. The first 2 sets should feel fairly easy. Going into the third set you should feel confident that you’ll get at least 5 reps. With the third set knock out as many as you can. As form falls apart, end this last set. Each rep you perform with poor technique you’re rolling the dice. Your coaches will stop you as soon as we see bad reps. Don’t get upset with us, we’re keeping you safe.
Then
8 Mins
10 Deadlifts (40% of your 1RM)
10 Broad jumps
200m Run
The work out this morning was fun! I almost caught Javier, he’s a speedy little fella. Breakfast right before the workout was an “experience”.
ReplyReally good article on meal planning and cooking for the week. Includes grocery list and menu. http://www.btbfitness.com/nutrition-and-performance/2010/6/24/meals-for-the-week-paleo-style.html
ReplyBe sure to do the correct math on the WOD for dead lift! I figured out after the WOD that I was moving 45 extra pounds per lift. Ugh!
ReplyI meant the 8 minute running clock portion.
ReplyTonight Jordan Burczyk rocked his first Butterfly Pull Up (and a few more) and I believe I even PR’d, cuz I taught him to do one in less than a minute, that’s def a PR for my teaching skillz!!!! Jordan rocks and watch out cuz he will be flying through the WOD’s with pull ups in it!!!!!! Be skerd cuz he’s flyin now!!!!!!
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