For Time:
100/95 Row Cals
80/75 Row Cals
60/55 Row Cals
40/35 Row Cals
20/15 Row Cals
1:1 Work/Rest
(if it takes you 5 mins to complete 100 cals then you rest 5 mins before continuing to 80 cals)
Bike Cals:
70/65
55/50
40/35
30/25
15/10
time cap:45 mins
POWERLIFTING
Week 10 Day 4
Suicide Press
5 Pin Press into 10 Shoulder Press
4 sets @ 67.5% of Pin Press
Pendlay Row
Build to 75% and complete 5 reps
Incline Dumbbell Bench
8×8
Chin Ups
8×8
Dips ( Box, Ring, or Bench)
8×8
Banded Tricep Extensions
8×8
Reverse Grip Barbell Curl
8×8
OLYMPIC LIFTING
Day 4
Front Rack Zotts Press
5×3@70%
(If you cannot perform a Zotts press with a barbell use a Trainer or PVC)
Hang Power Cleans
8×8@42.5%
Jerk Pos. Jerk
5×3@70%
**if you do not have any numbers on this, build to a 3 rep**
Pausing Jerk Drives
5×5@70% of Jerk
Barbell Row
12x@60%
Dumbbell Straight Arm Pull Over
8×8
Build to a 5 rep.
EMOM x 16
Min 1: 60s Max Back Squats
Min 2: 40s Max S2OH
Min 3: 20s Max Burpees over the Bar
Min 4: Rest
POWERLIFTING
Week 10 Day 3
Suicide Dead’s
5 Sumo Dead Lifts @ 67.5% into 10 Dead Lifts
Front Squat
Build to 5 reps @ 75%
RDL
3×12@60%
Split Squat
8×8
Banded Leg Extensions
8×8
Reverse Hypers
5×10
OLYMPIC LIFTING
Day 3
3 Empty Barbell Complexes
3 Full Grip Front Squats+1 Shoulder Press+1 Push Press+1 Jerk+3 Jerk Balances+3 Jerk Pos. Presses
Jerk Balance+3 Jerk Position Presses
(%’s based off of Jerk Balance)
1@40%
2@50%
3@55%
3@60%
3@65%
2@70%
Jerk Singles
2@75%
3@80%
2@85%
1@90%
Dead Lift
12×3@60%
Core:
3×10 Evil Wheels
10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225 #
12 Pull-ups
24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
CrossFit Wig Wag 