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Wednesday, November 16, 2011

Poison and Wine...

ADVANCED
Training:
"All-Natural - ADV"
25 Min/AMRAP
5 Bench Press 80-85% of 1RM
10 Sit Ups
10 Hard Pulls on Rower


FIRE-BREATHER

Training:
"All-Natural"
25 Min/AMRAP
2 Bench Press 90-95% of 1RM
5 GHD Sit Ups
10 Hard Pulls on Rower

Post loads, rounds and thoughts to comments.

Training Notes:
The goal is to focus on each movement separately and definitively.  You are NOT going AFAP.  Your work output should be consistent across the 25 min.  Changing weights and waiting for the rack is a GOOD  thing.  You are to work on Horizontal Pushing Strength, Core, and Power through proper row technique.
Bench Press - Maintain the same load throughout as rxd %'age.

4 comments:

SheriWalsh said...

FB: 90lbs (did 95lbs on my 6th or 7th round and hit a
Wall)

Got 10 paced rounds in. Pulled about 95-100m on the rower every round. Shoulders and forearms are feeling it this week!

JP said...

9rds@205lbs, rows avg'd 1:37

Chris "Digger" or "Diggs" said...

FB: 11 rds. @ 175 lbs. Total meters = 1385

Double D said...

Out of the womb...12 rounds..215 press.