Workout #1:Set 1: 2 OTM for 10 min (DE)
First 5 - Clean High Pull @ 135#
Last 5 - Deadlift @ 225#
Set 2: 15 min AMRAP
1 Romanian DL @ 185# (ea leg)
1 Scotty Bob @ 50# DB
1 GHD Situp
2 RDL (ea)
2 Scotty Bob
2 GHD Situp
3 RDL (ea)...
*count each deadlift as an individual rep, but each scotty bob counts as 1 rep (pushup, r row, pushup, l row = 1)
(90)
Set 3: 10-8-6-4-2 (continuous)
Stone-to-Shoulder @ 50# (split evenly between shoulders)
AKB Swing @ 53#
*rest three minutes, then repeat
(3:01 the second time through, forgot to time the first)
Workout #2:
5 mi Run - 80%
Notes:
On Set 2 my buddy (who is 25# smaller than me but has a great motor) did the RDLs at 95# and Scotty Bobs at 30#... and scored 153. The 3rd Set is decent for motor development, but it's short. Adjust weights as necessary to keep yourself moving. I started to run into grip issues with the RDLs.
First 5 - Clean High Pull @ 135#
Last 5 - Deadlift @ 225#
Set 2: 15 min AMRAP
1 Romanian DL @ 185# (ea leg)
1 Scotty Bob @ 50# DB
1 GHD Situp
2 RDL (ea)
2 Scotty Bob
2 GHD Situp
3 RDL (ea)...
*count each deadlift as an individual rep, but each scotty bob counts as 1 rep (pushup, r row, pushup, l row = 1)
(90)
Set 3: 10-8-6-4-2 (continuous)
Stone-to-Shoulder @ 50# (split evenly between shoulders)
AKB Swing @ 53#
*rest three minutes, then repeat
(3:01 the second time through, forgot to time the first)
Workout #2:
5 mi Run - 80%
Notes:
On Set 2 my buddy (who is 25# smaller than me but has a great motor) did the RDLs at 95# and Scotty Bobs at 30#... and scored 153. The 3rd Set is decent for motor development, but it's short. Adjust weights as necessary to keep yourself moving. I started to run into grip issues with the RDLs.
