10_31_12

Men’s:

Foam roll between warmup sets
Superset 5/3/1 deadlift + 3×2 back squat @ 85% + 2×1 @90%
Hang Clean pulls 3-3-3-3-3
Power shrug 5×3 pyramid, 1×8(-20%)

Complete Metcon

—————————————————————————————————————–

Women’s:

800 m interval run
Foam roll between warmup sets
Snatch grip deadlift 5×5 @60% conventional 1RM
Hang clean pulls 3×5 @ 110% PC1RM
GHD Russian Twist w/ medicine ball 3×12 (L+R=1)

Complete Metcon

—————————————————————————————————————–

Metcon: 5 rounds…

  • 5 Snatch grip deadlift @ 50% DL 1RM
  • 4 Power clean @ 70% PC 1RM
  • 3 Power snatch @ 50% PC 1RM
  • 2 twenty yard flying starts
  • 1 min rest

Meet Staci

Dark Chocolate Bacon Bites

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3 thoughts on “10_31_12

  1. Jenn-jenn

    Heck yes for the staci article. Holy crap….that’s my goal by next year! Thank you Daniel for starting all this for me! Hallelujah!

    Reply
  2. swodzillas

    Lol you’re welcome! It’s awesome that we’ve developed something bigger than a hobby – it’s a lifestyle for sure. And the comaraderie makes it all that much better!

    Last set deads @365 for 18 with two drops. First time failing deadlift with straps since starting 5/3/1 :(

    Metcon was legit. I’m dead.

    Reply

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