Strength:
Deadlift (Heavy Single, 90%, 80%):
- Warm Ups: 165x5, 255x4, 345x3, 435x2
- Work Sets: 525x1, 475x3, 425x5
Weighted Dips (Heavy Triple, 90%, 80%):
- Warm Ups: Body Weight x5, +25x4, +50x3, +75x2, +100x1
- Work Sets: +90x3, +80x4, +70x5
Conditioning:
AMRAP in 12:00 of:
- 12 KB Swings @ 88 lbs
- 12 Goblet Squats @ 88 lbs
- 12 Box Jumps @ 24"
Score: 4 Rounds + 1 KB Swing
The 88 lbs-er was brutal on the goblet squats. I felt like I could never catch my breathe today for the whole 12:00.
This comment has been removed by a blog administrator.
ReplyDeleteDo you remember if I did this workout with you? I did the deadlift and dips but I didn't record a metcon score.
ReplyDelete