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EDIT -- LINKS ADDED
Week of 8.20.12 Max Effort Lower (Mon/Tues): Banded Rack Pull (aka Deadlift off of 2x45lbs plates), bigger band than last week, try and get to the same weight 5-5-3-3-1-1-1 Max Effort Upper (Wed/Thurs): Pause Bench (with commands) Max Out 5-5-3-3-1-1-1 Dynamic Effort Upper/Lower (Sun 11am): Speed Sumo DL 10x2 50%1RM Speed Shoulder Press 10x3 50%1RM Women's Xtreme Arm Wrestling -- my next sport?? Mo Isom (LSU women's soccer goalie trying out for the football team)
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Week of 8.12.12:
ME Lower (Mon/Tues): Rack Pull (Deadlift off 2x45lb plates), same band as last week, 5-5-3-3-1-1-1 Loss of lumbar curve counts as a missed rep ME Upper (Wed/Thurs): Deadstop Bench Press 5-5-3-3-1-1-1 DE Upper and Lower (Sun 11am MidCity): Speed Box Squat, Wide Stance, 10x3 at 60%1RM (or slightly heavier than last week) Speed Bench Press, 10x3 at 50% 1RM Congrats to Bradley on surviving appendicitis and getting his Crossfit Level 1 Cert! The Future of Fitness Is Your Squat Too Low? Week of 8.5.12 (late post)
ME Lower: Banded Rack Pull (DL off of 2x 45lbs plates) 5-5-5-3-3-3 ME Upper: Deadstop Bench Press 5-5-5-3-3-3 DE Upper/Lower: (Sun 11am at MidCity) Wide stance Box Squat 10x3 at 55% of 1RM Back Squat 7x5 DB Speed Bench, medium weight |
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