Day 102 Se 13/14
September 8th, 2013
WOD 130701:
http://theoutlawway.com/2013/06/30/130701/
Strength
Smolov 3/1 – Click Here for Smolov Calculator
*Recommendations for week three:
Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight to get a total of 15-25 pounds. If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.
HBBS 6X6 @ 70% Plus – rest at least 2 minutes
Conditioning
5 rounds for reps/calories of:
30 sec. ME Airdyne (sub row if needed, then go BUY AN AIRDYNE)
30 sec. Rest
30 sec. ME KBS 32/24kg
30 sec. Rest
30 sec. ME HR Pushups
30 sec. Rest
Travel WOD:
5 rounds for reps/calories of:
30 sec. ME RUN
30 sec. Rest
30 sec. Bench Dips
30 sec. Rest
30 sec. ME HR Pushups
30 sec. Rest
Comments