Jan 15, 2013

Strength
1) Back Squat: EMOM- 1X8 @ 70%, 2X5 @ 75%, 2X3 @ 80%, 2X1 @ 90%
(185-245-275-295)
2) Deadlift: EMOM- 1X8 @ 70%, 2X5 @ 75%, 2X3 @ 80%, 2X1 @ 90%
(285-305-325-365)

Conditioning
4 rounds for time and calories of:
2 Rope Climbs
6 Viper Log @135
30 Calorie Row
14:49 Rx

Renforcement musculaire
1. Squats avec barre sur les epaules: toutes les minutes pendant 7 minutes:
1 x 8 rep, 2 x 5 rep, 2 x 3 rep et 2 x 1 rep
(84kgs-116,3-125 et 134 kgs)
2. Souleve de terre. Meme format que les squats
(129,5kgs-138,6-147,3-165,9)

Entrainement
4 x (2 x 18 feet (aprrox. 6 m) montee a la corde)
      (6 x souleve a l'epaule-jete @ 63kgs)
      (1 x aviron de salle pendant 30 calories)
14min 49 sec.