4/12/13

HAPPY FRIDAY!!!! Hope everyone enjoyed their rest day yesterday. As we move into the weekend remember to have some fun and work on any skills you think you might need work on. If you haven't gotten your daily calorie expenditure number yet please do that I will be addressing that on the nutrition portion of the page later today. Also today was the last day of our 5-3-1 cycle so next week will be a deload week so be prepared for some good METCONS! After the week deload we will start another cycle and the weights will increase we will go over that when the time comes.


Warm-up:
400m run
Lunges 25 yds.
Inch worm 10 yds.
High knees 15 yds.
Spiderman Lunge 25 yds. (after doing both legs perform a squat before starting the next set)

Strength: Wendler 5-3-1 Bench Press
Set 1: 5 reps @ 75%
Set 2: 3 reps @ 85%
Set 3: 1+ reps @ 95%

WOD:
3 rounds
400m run
3 minute break

Goal should be to run these at 100%, if your time vary's more than 4 seconds either positive or negative you will do 1 burpee for every second. Do not cheat yourself by running slower on the first one, make it difficult for yourself it should be uncomfortable. Pretty simple today, but we don't do a lot of running so it is something we are going to incorporate more. Enjoy the work out!