Strength Work: Deadlifts – Work on your starting position today. Make sure you core is engaged and as you begin the lift imagine you are pushing your chest out in front of you. This will help you maintain a strong core and keep your shoulders back. If you are lifting with a partner discuss each others form and make any observations that may be helpful. You are all athletes and coaches in the making.
Deadlifts– 3×5 Warm-up Sets
1×5 40% (of working weight)
1×5 50% (of working weight)
1×5 60% (of working weight)
Deadlifts – 3×5 Work Sets
1×3 70% (of working weight)
1×3 80% (of working weight)
1×3 90% (of working weight)
wod: Push-ups with wallballs for time (20 minute time limit)
150 push-ups advanced
100 push-ups intermediate
75 push-ups beginner
The wod is to complete the amount of push-ups listed above with as few breaks as possible. Each time you must take a break from push-ups you will complete 15 wallballs.
I’m ready to do a lot of wallballs… ha.
Yeah it seems to be between 5-12 rounds of wall balls along with pushups….
Won’t be able to make it tonight so will be doing at home.
I don’t have a medicine ball so I was thinking to substitute air squats?
If you are going to sub air squats I would make it 3/1. So that is 45 air squats instead of 15 wall balls.
I lost count of my wall ball rounds…..that means I did a lot……but I was happy with the outcome……..130 push ups
Mr. Mom tonight……Did at home. Subbed in 3-1 air squats.
25 push up’s
45 air squats
20 push up’s
45 air squats
15 push up’s
45 air squats
20 push up’s
45 air squats
11 push up’s
45 air squats
9 push up’s
100 push ups
225 air squats
12:07 (and a happy wife that I am staying home tonight!)
Happy wife = happy home. Smart move Craig!