Friday July 19, 2013

Based off your 1RM Deadlift:
5 @ 50%
3 @ 60%
1 @ 70%
Then 75% to failure ~ calculate new 1RM using formula as follows (weight x # of reps x .033) + Weight = new estimated 1RM

Then

For time:

21 lunges (hold bar in the front rack position) 75/45

200 meter max effort sprint (rest ratio of 1:1) example; if it takes the athlete 3 mins to complete this round there will be a 3 min rest.

15 front rack lunges 75/45

200 meter max effort sprint (rest ratio 1:0.5) if it takes the athlete 2 mins to complete round res half, 1min.

9 front rack lunges 75/45

200 meter max effort sprint