Deload lifting and cardio
Back squat
Warm up: 5 x 20-40-60-80.
Work sets 5r x 90-100-110 kg.
Bench press
Warm up: 5 x 20-40-60.
Work sets: 5r x 75-80-85 kg.
Pendlay rows
Warm up: 5 x 20-40-50.
Work sets: 5r x 65-70-75 kg.
Barbell bicep curls
Warm up: 8r x 20-30.
Work sets: 3s x 8r x 40 kg.
EZ bar skull crushers
Warm up: 8 x 20-30-40.
Work sets: 3s x 8r x 50 kg.
WOD
20 minutes AirDyne for calories.
4 burpees every minute.
Result: 410 calories (and 80 burpees).
MWOD 5/365
Shoulder extension
http://www.youtube.com/watch?v=1ARPjekZPJw
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