Day 20: Monday, MArch 6

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Deadlift Donnie rocks the Chest to Bar Pull Up portion of 17.2

PREPARATION:

  • run 2 laps of the halls

and then complete 2 rounds of:

  • 10 Push Ups
  • 10 Sit Ups
  • 10 Air Squats

STRENGTH:

  • today we are starting Cycle 1 of the Wendler 5/3/1 program:)
  • every Monday, we will do Bench Press (and Pendlay Rows)
  • you will take 90% of your Bench Press max from the Testing Week and then apply the following to that TRAINING MAX:
  • 1 set of 10 reps @ 40%
  • 1 set of 8 reps @ 60%
  • 1 set of 5 reps @ 75%
  • 1 set of 5 reps @ 80%
  • 1 set of 5 reps @ 85%

then:

  • 2 sets of 10 reps of Pendlay Rows

Met-Con WOD:

3 rounds, each for time:

  • 3 Push Press @ 95/65
  • 4 Front Squats @ 95/65
  • 5 Power Cleans @ 95/65
  • 15 Push Ups
  • 20 Sit Ups
  • 30 Air Squats

REST 2 minutes between rounds

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on March 5, 2017, in Uncategorized. Bookmark the permalink. Leave a comment.

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