Thursday February 10, 2022

Warmup

2 Rounds;

5 Cal Bike/Row

10 KB Deadlifts

5/Arm KB SA Thrusters

Mobility

6 Jefferson Curls https://www.youtube.com/watch?v=G8i6N7ysotA

*3 sec. decent, 3 sec. hold at bottom, 3 sec. ascent

Skill/Strength

Deadlift

4x8 at 65% of training max

1xAMRAP at 65%

Stop 2-3 reps short of failure on the AMRAP set.

Adjust your training max based on how many reps you got in the AMRAP set at the end of week 3 of the first cycle (the 5/3/1+ day).  For every rep beyond 10 that you got, add 2.5lbs to your training max.  For example, if you got 16 on the AMRAP set, add 15lbs to your training max (6 reps past 10, 6 x 2.5 = 15). 

If you do not remember your AMRAP reps, or if you do not have a training max, estimate on the low end.

WOD

AMRAP 14:

Cal Row or Bike

Wallballs

KB Swings

5/10/15/20/25/etc.

If you rowed on Tuesday, bike today.  If you biked on Tuesday, row today.

F:  light kb

P1:  55/35

P2:  35/25

C:  70/45; heavy wallball