1)
A1. Deadlift @ 11X1 - tough effort, 3 x 5 sets, 120 sec
A2. Bench Press @ 40X0, 2-3 x 5 sets, 120 sec
B1. KBS, 45 seconds of reps x 3 sets, 60 sec
B2. Low Incline DB Press @ 30X0, 15-20 x 3 sets, 60 sec
C. Tabata Anchored Sit-ups
2)
A. Press, build to 1 RM
B. Power Clean, build to 1 RM
C. Perform 1 Power Clean @ 90% of your 1 RM every 30 seconds for 10 minutes
D. GH Sit-ups, 12 reps x 3-6 sets, 60 sec - # of reps is ability dependent
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CF CONSTRUCTION BELIEVES THAT: WHEN YOU IMPROVE THE PERSON, THEIR PERFORMANCE IMPROVES, WHEN YOU IMPROVE THE EMPLOYEE'S PERFORMANCE, THEIR FAMILY LIFE IMPROVES, THEIR COMMUNITY IMPROVES, AND THE BUSINESS IMPROVES.
Pain can be good sometimes
Pain can comfort the body,
Pain can take away the tears
Pain can be good sometimes
What doesn’t kill you,
Only makes you stronger
Wise words from someone who thought,
Pain can be good sometimes
Pain can wake us up
Roll us out of bed
Open our eyes
Make us wise
Pain is there
Inevitable, always
Trying to bring you down
Use it
Use pain as an ally
Use it as a friend
Pain can take away the tears
Pain can be good sometimes.
Pain can comfort the body,
Pain can take away the tears
Pain can be good sometimes
What doesn’t kill you,
Only makes you stronger
Wise words from someone who thought,
Pain can be good sometimes
Pain can wake us up
Roll us out of bed
Open our eyes
Make us wise
Pain is there
Inevitable, always
Trying to bring you down
Use it
Use pain as an ally
Use it as a friend
Pain can take away the tears
Pain can be good sometimes.
Silent Dogwood
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2011
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September
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- 1) A1. Deadlift @ 11X1 - tough effort, 3 x 5 sets,...
- A1. Front Squat @ 30X1, 5-4-3-2, 120 sec A2. Chin-...
- A1. Press @ 30X0, 2-3 x 5 sets, 120 sec A2. Power ...
- A1. Deadlift @ 11X1 - moderate effort, 5 x 5 sets,...
- A1. Front Squat @ 30X1, 5-4-3, 120 sec A2. Chin-up...
- A1. Press @ 30X0, 4-6 x 5 sets, 120 sec A2. Power ...
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September
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1 comment:
Friday WOD #1
A. Push Press @ 21x1, 3-5 rep x 5 sets
45(5)-65(5)-75(5)-85(4)-95(4)
B. Negative Band Assisted Chin-ups, 2-5 x 3 sets
3/3/2
C. One Arm DB Row @ 20X0, 10-12/arm x 3 sets
25lbs/arm 10/10/10
Arms tired now! YAYA Friday!
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