Wednesday, June 17, 2015

Today's Workout:
A. Deadlift x 3 reps (with PERFECT posture and mechanics)
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM

B. For 24 minutes, rotate through the following three stations on the minute:
Minute 1 – 12/10 Calories of Row or Assault Bike
Minute 2 – 10 Chest-to-Bar Pull-Ups
Minute 3 – 10 Burpee Box Jump-Overs (24″/20″)

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