Hello.
AMRANecessary
2 min jump rope
1 min dislocates
1 min v-sit rolls
3x20s dead hang from bar
Group warmup at 7am
Squat Sesh
Team WOD
20x 25lb plate or dumbell squat
10x pushups
5x rollover burpees
POST WEIGHTS AND REPS TO COMMENTS. We are serious about this program working, how do we know it works? By quantifying our weights over time, that's how.
Week 3 - MAX FUN-TIMES 5-3-1(max)
ReplyDeleteDL - 150,170,190lbs Max Reps = 16
SQ - 130,150,170lbs Max Reps = 15
PR - 75, 85, 95lbs Max Reps = 6
-Murph
Deadlift, 5x3x1reps - 155lbs, 175lbs, 195lbs for 10 reps
ReplyDeleteSquat, 5x3x1reps - 115lbs, 135lbs, 155lbs for 2 reps
Press 5x3x1reps - 60lbs, 65lbs, 70lbs for 4 reps
Squat Note: Using proper form now, hence low last reps. count :-(