Friday, December 2, 2011

12/3/11

Strength:
3 Rep Deadlift Ladder - 250-275-300-325-350-375-400-425-450
Work up the ladder as far as you can. Must complete 3 reps within 20 sec of first attempt at each weight. Rest only to adjust weight plus 10 sec.

Rest

Met-Con #1:
10 min AMRAP
Burpees - 5
Pull-ups - 10
50 lb KB Swings - 15

Rest

Met-Con #2:
3 Rounds for Time
10' Seated Rope Climb - 3
50 lb KB Farmer Carries - 200 ft
Toes 2 Bar - 15

Assistance:
Bicep Curls - 2x10-12
Reverse DB Flies - 2x15-20
Good Mornings - 2x12-15
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1 comment:

  1. Jeff DallonDecember 5, 2011 at 9:52 PM

    Deadlift Ladder: 400x3, 425x1
    Met-Con#1: 6 Rounds + 2 Burpees
    Met-Con#2: 11 min 39 sec
    Bicep Curls: 85x12,10
    Reverse DB Flies: 30x20,20
    Good Mornings: 135x12,10

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