Class times at 8 and 9 AM. Likely a couple of afternoon hours as well. Check the FB page for a post from Allen Black as to when.
----------------------
Strength
3" Deficit Deadlifts - on 4 mats
5 x 1 Reps @ 100% - 105% - same weight across the board, you're using more than Monday hopefully. If you can even do close to your 1 rep max that's great. Be smart!
Next week we do a 1 rep max on deadlift. Hopefully those that have been consistent will see quite an increase in their 1 rep max. If you're able to do your prior max from the 3" deficit...or very close...you should easily hit a new pr.
---------------------------
Strength
Weighted Pull Ups -- 5 x 3 Reps
*use bands if necessary -- as always though...partner assist is better
------------------
WOD:
500 Meter Row
rest 2 Minutes
400 Meter Row
rest 2 Minutes
300 Meter Row
No...these aren't casual rows...this is basically all out.
---------------------------
Recovery / Optional
NFT
15 Wall Ball 20/14
200 Meter Run w/same Wall Ball
15 Burpees
----------------------
Strength
3" Deficit Deadlifts - on 4 mats
5 x 1 Reps @ 100% - 105% - same weight across the board, you're using more than Monday hopefully. If you can even do close to your 1 rep max that's great. Be smart!
Next week we do a 1 rep max on deadlift. Hopefully those that have been consistent will see quite an increase in their 1 rep max. If you're able to do your prior max from the 3" deficit...or very close...you should easily hit a new pr.
---------------------------
Strength
Weighted Pull Ups -- 5 x 3 Reps
*use bands if necessary -- as always though...partner assist is better
------------------
WOD:
500 Meter Row
rest 2 Minutes
400 Meter Row
rest 2 Minutes
300 Meter Row
No...these aren't casual rows...this is basically all out.
---------------------------
Recovery / Optional
NFT
15 Wall Ball 20/14
200 Meter Run w/same Wall Ball
15 Burpees
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