Thursday 9/18/14

Rob Orlando - Beast

 

“Losers live in the past. Winners learn from the past and enjoy working in the present toward the future.” - Denis Waitley

1. Bench Press

60% 3 x 5 Reps - Warm-up
75% 3 Reps
80% 3 Reps
90% 3 Reps
85% 3 Reps
85% 3 Reps

2. Back to Back Metcons

12 Min Amrap:

3 Squat Clean Thrusters 185, 135
15 Triple Unders

Rest 3 Minutes

"Death by Heavy Thrusters"

Men's Weight 135
Women's Weight 95

Increase by 1 Rep EMOM until Failure


After completing the 12 Min Amrap, rest for 3 Minutes and immediately start death by thrusters. Because death by thrusters goes up by 1 rep per minute it doesn't get hard until you get higher up in the reps. The first few reps are therefore still considered rest time. So don't panic when you only have three minutes of rest because you really have like 8 before death by thrusters starts getting harder. Post your scores in the comments section below! Good Luck!