My month of programming has come to an end, and it is Karl Steadman of CrossFit Manchester who has taken over the rodder.. For the next month he will be sharing some of his skill and insight with us, and doing the programming..
I feel very fortumate to be able to follow his lead, and hopefully discover some new ways of excelling as an athlete..
Day 1
Back Squat 10x3 reps
All sets to be done at 85% of your current 3RM.
Day 2
Weighted Pull Ups 7x1 reps
Day 3
As many rounds in 5 mins of;
7 thrusters
7 pull ups
Rest 2 mins
3 rounds
Day 4
Rest
I look forward to seing how everyone does, and don't forget to post your results!
Much love
Mads
9 comments:
Day 1
Back squats across at 97.5kg
Great way of getting more volume than a 5x5 routine in, in the same amount of time!
Karl
Day 1
Back squats across at 102,5kg
This was a funny experience- some sets just flew, and others were super heavy... Great to get to work oon some heavy lifting..
//Mads
Day 25
KB swing 16 kg
Push press 30 kg
Time: 30.58
/Jenny
Day 24 18:52min
Madde
Day 2
Weighted Pull Up
worked up to 50kg
Karl
Karl- you are an absolute freak, and I am your number one fan:-)
Day 2
worked up to 40kg...
Much love
Mads
HAHA! Not at all, but thanks for the props my friend! Great work yourself.
Day 3
Whoever thought this up needs to be shot. Horrid....
11 rounds
+ 7 thrusters (42.5kg)
+ 1 pull up (C2B)
Karl
Day 1
Back squats across 65 kg
Day 2
Worked up to 25 kg.
/Jenny
Day 3
14 rounds + 7 thrusters and 2 pullups
Thrusters 30 kg
/Jenny
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