Warm-up Drills
I. 2:00 x Speed Rope
II. 2 rounds of:
5 x Deadlifts (45 lbs)
5 x Sumo Deadlift High Pulls
5 x Front Squats
5 x Push Press
III. Mobility

Impact/Focus: Bench Press 4-4-4-4-4
Warm up as needed before completing the following workload. Increase weights with each set, working as heavy as possible while maintaining proper form.

Bench Press 4-4-4-4-4

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“Black Lung”
Set the C2 Rower monitor to measure ‘average wattage’ and accumulate a total of 2500 watts in as few rounds as possible of
Row (1:00 on x :30 rest)

Notes: Attempt to produce as much power as possible (measured in watts) over the course of each 1:00 work interval. Add each round’s ‘average wattage’ score to those from previous rounds until a cumulative 2500 watts has been attained.

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About Samy

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2 Responses to 12.13.2013

  1. Orr says:

    Bench: 255 x 4
    Black Lung: 7 rds

  2. Josh G says:

    Bench: 135 x 4
    Black Lung: 10 rds (2500 watts)

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