"1/2 Barbara" (if you want to do the CF mainsite Rx, double reps plus 1 extra min rest)
* 10 Pull-ups
* 15 Push-ups
* 20 Sit-ups
* 25 Squats
Rest two minutes between each round. 5 rounds, time each round
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09-29-2011 Thursday
Warm-up:
3 mins double unders, skin the cat practice on straight bar or rings, 3x8 ring rows
Lift: Deadlift 5x3 ascending, use 85-90% max -- to try a new technique, when you get to a really heavy 3 around the 4th or 5th set, drop the bar from standing position and reset then repeat. Some people use this concentric only technique to break a deadlift plateau.
the lift could go something like this:
warm up 2 or 3 sets @ 5-8reps @ moderate ascending weight
set#1 = 255x3
set#2 = 265x3
set#3 = 275x3
set#4 and 5 = 285x3 (drop bar at top of each DL while standing)
Tabata! 4 mins each exercise
20 seconds on, 10 seconds off (8 rounds) of the following:
-Tabata Row erg.
-Tabata Kettlebell swing 53lbs
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Wednesday's 5x5 Clean Videos
-JD
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