SWOD: Deadlift 3x5 (add 5 to 10 1bs from last workout)
Compare to 4.26.10
Metcon: THE CHALLENGE- (review blog on 4.18.10 for rules)
Clean and Jerk- 135/ 95 x 30 reps
Complete reps for fastest time.
Warm Down: Do 3 sets of Back Extensions
Tips: For the SWOD, make the Deadlift the staple of your warm up. Work up to doing 3 sets of 5 reps all at the same weight. The Deadlifts will be heavier than the Metcon weight so it's a good chance to get the blood flowing in the hips and legs.
For the challenge, if you can't do the weight as prescribed, pick a weight that you can do the most work for the fastest time for the least penalty possible (5 sec penalty for each pound below Rx'd weight. There is no reward for going above the Rx'd weight). If you are signed up for the challenge, you must record the score on today's comments section or it does not count.
This doesn't mean that everyone else shouldn't post their weights and times to comments. Come on everyone, post on here and support everyone at the Compound. cc