Fri., Jan. 9, 2015 (Craig only)

Workout of the Day 9 January
A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM  - 110 lb
*Set 2 – 10 reps @ 60% - 135  lb
*Set 3 – 10 reps @ 65% - 145 lb
*Set 4 – 8 reps @ 70% - 155 lb
*Set 5 – 6 reps @ 80% - 180 lb
Rest 2-3 minutes between sets.

B.
For time: used 20 lb dumbbells
25 Dumbbell thrusters
Row 400 Meters
20 Dumbbell thrusters
Row 400 Meters
15 Dumbbell thrusters
Row 400 Meters
10 Dumbbell thrusters

Rest until the clock reaches 12 minutes, and then…

This took 14:00+ minutes; used 20 lb dumbbells

C.
Five rounds for time of:
30 hurdle hops
15 Kettlebell Swings (32/24 kg)

Only completed 3 sets

Total workout time 39:30

D. – never got to this
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