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5-3-1 and “Diane”

By 01/26/2011No Comments

:startwod:

Warm Up

Joint Mobility and Agility Drills

Strength Workout

Dead Lift
If you are on week #1-
Set #1 is 5 reps @ 65% of your “working” one rep max.
Set #2 is 5 reps @ 75%
Set #3 is 5 reps (or more) @ 85%
then:

Conditioning Workout
“Diane”
21,15,9
Dead Lifts 225M/135W
Handstand Push Ups

Cool Down

Band Stretching

Endurance Workout (Optional) 3 + hours after CF

Run 20 Minutes @ 80- 85% Max Effort

If no CF Workout Today do 30 Minutes

:endwod:

Steven