Thursday, May 31 Gym Open @ 6:15am

eric

PREPARATION:

  • Row 500m
  • 10 Good Mornings with 65/45
  • 10 Top-down RDL with light weight
  • 8 High Pulls with weight ^

STRENGTH:

Deadlifts as follows: 

  • Set 1 –  5 reps @ 65%
  • Set 2 – 3 reps @ 75%
  • Set 3 – 1 rep @ 85%
  • Set 4 – 3 reps @ 80%
  • Set 5 – 3 reps @ 85%
  • Set 6 – 2 reps @ 90%
  • Set 7  – 7 reps @ 75%
  • Set 8 – 7 reps @ 75%

REST 2 minutes between sets

Met-Con WOD:

For total time:

  • 21 DB Bench Press
  • 30 Goblet Squats 
  • 100 Double Unders

    REST 2:00

  • 18 DB Bench Press 
  • 20 Goblet Squats
  • 75 Double Unders

    REST 2:00

  • 15 B Bench Press
  • 10 Goblet Squats
  • 50 Double Unders

then:

Two sets of:

  • 15 Seconds of Dumbbell Lateral Raise
  • 15 Second Dumbbell Lateral Raise Hold
  • 15 Seconds of Dumbbell Front Raise
  • 15 Second Dumbbell Front Raise Hold
  • 15 Seconds of Dumbbell Strict Overhead Press
  • 15 Second Dumbbell Strict Overhead Hold
    REST 2:00 between rounds
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About crossfitcphs

PE Teacher at Carleton Place High School
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