Thursday 4.4.13

ash

Ashley

1. Speed deadlift

8 sets of 2@55% 1 rm

1 min rest between sets.

Partner up on bars if you can.

The tempo should be fast up, 3 seconds down, fast up, 3 seconds down. Focus on keeping a tight back, heels rooted into the floor, and a stable mid-line. Keep the bar close to your body and try to put as much speed on the bar as possible on the way up.

2. Push/pull/F%$#

3 rounds

sled push 100 yards@45/25 on the sled

15 ring rows

airdyne :20 seconds for calories

rest 3 min between rounds

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One Comment on “Thursday 4.4.13”

  1. aubrey Says:

    !!!! my legs are still wobbly and i left 2 hours ago. that was a tough one!

    Reply

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