A.
For time:
25 Wall Ball Shots (30/20 lb)
Run 400 Meters
20 Wall Ball Shots
Run 400 Meters
15 Wall Ball Shots
(If you don’t have a 30 lb ball, throw the 20 to a 12′ target.)
B.
Rest exactly 4 minutes after A, and then…
Five rounds for time of:
12 Pull-Ups
12 Kettlebell Swings (32/24 kg)
C.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
If you don’t know your current 1-RM you can make an educated guess, or use this online 1-RM Calcuator.
Full disclosure, I don’t love percentages and tend to adjust them for
the athletes I coach based on what I see…but I can’t do that for you
all, so without getting into a huge discussion on how best to calculate
based on your individual abilities and muscle fiber types, let’s just
stick with this simple, even if slightly flawed, calculator.
D.
Three sets, not for time, of:
Banded Good Mornings x 8 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 8 reps @ 2012
Rest 45 seconds
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Scheduling Note - For the next 8-10 weeks, if you have
the ability to train twice a day on Wednesdays, I would suggest that you
perform parts A and B in the AM, and parts C and D several hours later
in the afternoon.
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