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Monday, July 8, 2013

Alpha

6 Sets of Deadlift 

Set 1- 3 reps

Set 2- 2 reps

Set 3- 1 reps

Set 4- 3 reps

Set 5- 2 reps

Set 6- 1 reps

Rest 3-4 min between sets

Then

10 min E.M.O.M.

3 Deadlifts (85% of todays max single)

6 Burpees

 

Beta

4 Sets of 

6-8 Deadlifts @20×1

Rest 45 seconds

10 Russian Step-ups (per leg)

Rest 45 seconds

8-10 Dumbbell Push-Press

Rest 45 Seconds

Then

10 min E.M.O.M.

6 Kettlebell Swings (heavy)

6 Burpees

 

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