Tuesday, June 26, 2012

Posted: June 13, 2012 in MetCon
Tags: , ,

WEEK 3: Day: 2

DE Lower Body:
Speed Squats (With Chains or Minibands): 50% of 1RM x 2 reps x 10 sets (#)

RE Lower Body:
A1: Step-ups: 3×8-12 (#)
A2: Stiff Legged Deadlifts: 3×8-12 (#)
B1: Banded Good Mornings: 3×15-20
B2: Weighted Russian Twists: 3×15-20 (#)

Optional MetCon:
AMRAP 10:

15 Overhead Walking Lunges 35/25#
12 Box Jumps 24/20″
9 Kettlebell Swings 1.5/1 Pood

Post total number of rounds to comments:

Optional Post WOD:
Biceps Exercise of Choice: 3×8-12 (#)

Comments
  1. Paulo Santos says:

    WEEK 3: Day: 2

    DE Lower Body:
    Speed Squats (With Minibands): 50% of 1RM x 2 reps x 10 sets (145#)

    RE Lower Body:
    A1: Step-ups: 3×12 (45#)
    A2: Stiff Legged Deadlifts: 3×8 (185#)
    B1: Banded Good Mornings: 3×20
    B2: Weighted Russian Twists: 3×20 (25#)

    Optional MetCon:
    AMRAP 10:

    15 Overhead Walking Lunges 45/35#
    12 Box Jumps 24/20″
    9 Kettlebell Swings 2/1.5 Pood

    Post total number of rounds to comments:
    4 rounds RX

    Optional Post WOD:
    “21’s”: 3×21 (65#)

  2. bearjbk says:

    WEEK 3: Day: 2

    DE Lower Body:
    Speed Squats (Minibands): 50% of 1RM x 2 reps x 10 sets (225)

    RE Lower Body:
    A1: Step-ups: 3×8-12 (60# DBs 8,8,8)
    A2: Stiff Legged Deadlifts: 3×8-12 (185# 12, 12, 12)

    Optional MetCon:
    AMRAP 10:

    15 Overhead Walking Lunges 35/25#
    12 Box Jumps 24/20″
    9 Kettlebell Swings 1.5/1 Pood

    Post total number of rounds to comments:
    3 rd + 10 Lunges (This sucked worse that I thought.)

  3. ceriksen1980 says:

    WEEK 3: Day: 2

    DE Lower Body:
    Speed Squats (With Chains or Minibands): 50% of 1RM x 2 reps x 10 sets
    135# w/ double wrapped mini-bands

    RE Lower Body:
    A1: Step-ups: 3×8 60# (30# dumbells)
    A2: Stiff Legged Deadlifts: 3×8 185#
    B1: Banded Good Mornings: 3×20
    B2: Weighted Russian Twists: 3×15-20 30#

    Optional MetCon:
    AMRAP 10:

    15 Overhead Walking Lunges 45#
    12 Box Jumps 24″
    9 Kettlebell Swings 1.5 Pood

    Post total number of rounds to comments:
    3 Rounds +15 walking lunges + 12 Box Jump

    Optional Post WOD:
    Biceps Exercise of Choice: preacher curl 3×10 75#

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