[1.1.1] Speed Bench: 8sets of 3 @ 60% (175#) = 105#
“Tabata This” – 8 6 each: squat • pullups • pushups • situps • row
15 • 6-4 • 15-8 • 12 • 1:28-1:40
Updates from March, 2010
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Speed Bench: 8sets of 3 @ 60% (175#) = 1...
Adam
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Adam
Today I started a Westside-CrossFit cycle. Here’s the cycle, for my four-days-a-week schedule:
1.1 dynamic upper/metcon
1.2 max-effort lower
1.3 metcon
1.4 max-effort upper2.1 dynamic lower/metcon
2.2 metcon
2.3 max-effort olympic
2.4 metconFor speed days, use one lift for three consecutive cycles before changing.
For max-effort days, rotate lift variations for bench press, overhead press, squat, deadlift and good mornings on a weekly basis.
For max-effort Oly days, rotate lifts with each cycle. Metcon days will also incorporate Oly lifts at sub-maximal efforts.
