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TUESDAY, 08.06.13

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SWOD

Deadlift 5 RM (add 10 lbs to last workout)

DWOD

Perform 2 Power Cleans and death by pull ups... Power Cleans use 80% of 3 RM or 5x3 Weight *For this workout, perform 2 Power Cleans & 1 pull up in the first minute, 2 Power Cleans & 2 pull ups the second minute, 2 Power Cleans & 3 pull ups in the third, 2 Power Cleans & 4 pull ups...and so on, until you cannot perform the number of presribed pull ups for the given minute. Remember you have to complete 2 power cleans to buy into each round and adding one pull up each minute

FRIDAY, 08.02.13

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SWOD

Power Clean 5x3 (add 2.5 lbs to last workout)

DWOD

"GFY" Tabata Deadlift Challenge You have 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by total number of reps in 8 sets. Weight - 315 lbs / 205 lbs

*This one of the CFFB classics. Obviously this is a pretty aggressive weight. Try to pick a weight you feel like you can hit reps of 5-7 for each of the 8 Rounds