Karl Swinging into Monday!
Weightlifting
Deadlift (Every 2 minutes, for 16 minutes (8 sets))
Set 1 – 4 reps @ 50-60%
Set 2 – 4 reps @ 60-65%
Set 3 – 3 reps @ 65-70%
Set 4 – 3 reps @ 70-75%
Set 5 – 2 reps @ 75-80%
Set 6 – 2 reps @ 80-85%
Set 7 – 1 rep @ 85-90%
Set 8 – Test 5-RM
Set 2 – 4 reps @ 60-65%
Set 3 – 3 reps @ 65-70%
Set 4 – 3 reps @ 70-75%
Set 5 – 2 reps @ 75-80%
Set 6 – 2 reps @ 80-85%
Set 7 – 1 rep @ 85-90%
Set 8 – Test 5-RM
Metcon
For time:
Row 1000 Meters
40 Chest-to-Bar Pull-Ups
30 Strict Handstand Push-Ups
Row 1000 Meters
40 Chest-to-Bar Pull-Ups
30 Strict Handstand Push-Ups
March 2017 Pull Up Challenge
Day #27
3 Max Effort Set of Push Ups
3 Max Effort Set of Diamond Push Ups