2/2/2015

1
Feb

2/2/2015

For strength, warm up your push press with light weight and work up to a 10 rep max. You may choose to do sets of 10 all the way up, or do smaller sets and go for your 10RM.

For the metcon, find a partner with similar deadlift strength. Partner A will do 10 deadlifts at 135/95 and 15 burpees over bar, then Partner B will do 10 deadlifts at 135/95 and 15 burpees over bar. Partners will then load new weight on the bar (185/125) and Partner A will do 10 deadlifts and 15 burpees over bar. Partner B will follow up at the same weight. Continue adding weight each round. If you get to the 345/230# bar, keep that weight on the bar and continue the AMRAP.

Strength

Take 20 Minutes to find your 10RM Push Press

Conditioning

Alternating with a partner,
AMRAP in 12 minutes:
10 deadlifts, 135/95#
15 burpees over bar
10 deadlifts, 185/125#
15 burpees over bar
10 deadlifts, 225/155#
15 burpees over bar
10 deadlifts, 275/185#
15 burpees over bar
10 deadlifts, 315/215#
15 burpees over bar
10 deadlifts, 345/230#
15 burpees over bar

2 Responses

  1. Coach P

    Vinny 165

    WW 135
    Nick 135
    team: 4+14 (215)

    Gabe 145
    PH 185 x 7
    team 3+45 (275)

    Megs 85
    Aileen 80
    team: 3+35 (185)

    Molly 75
    Danielle 75
    team: 4+7 (115)

  2. Molly

    P – 165#
    Grant – 185#
    Team: 5+7 (345)

    Marc – 165#
    John D – 135#
    Team: 4+2 (315)

    Matt – 135#
    Eric- 185#
    Team: 3+29 (225)

    Stacey- 30
    Chrissie – 30
    Charm- 30
    Team: 5 (90)