Stretch 10-15 min
WU
400m run
WOD
Deadlift
15-12-9
Start weight 70% of max
Rest as needed between rounds
Add weight each round
Or @ home
21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats
1 Round as fast as you can
Stretch 10-15 min
4 comments:
Yes Surrr,
Did another double today. MON+TUES
My WU was
Lots of stretching
10pushup (feet elevated)
20situp (elevated)
10 dips
15 deadlift @ 135 (10 + 5)
12 deadlift @ 140 (10+2)
9 deadlift @ 145 (+1 to grow on)
Lots of stretching
Later...two 500m rows, singing "f&*k da police" followed by more streching.
...the gym will never look at me the same. Neither will those kids in the ballet class upstairs.
LOL badass Mike your doing awesome...how do you feel? Notice any changes?
Yeah, mostly little stuff like not having to breakdown some of the exercises as much during the lifts, or having more energy throughout the day.
Or not being winded after three floors of stairs.
And of course, being able to complete the workouts a little faster than the same WOD the week before.
That's progress WOOOHOOOOO!!!!!!!!!!!
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