Wednesday, September 12

September 17, 2018

 

Three parts today, with an emphasis on a heavy deadlift barbell.

Opening with triples, doubles, and singles on the deadlift.
This will lead us into our conditioning for the day, combining running, double-unders, and deadlifts
Body Armor to finish, with unilateral pressing and midline work to close.

---------
WARMUP
2rds
Minute 1 – :40s Bike or Row
Minute 2 – 5 Slow Russian Baby Makers
Minute 3 – :40s Bike or Row
Minute 4 – 6 Good Mornings + 6 Stiff-Legged Deadlifts

Deadlift (3x3,3x2,3x1)

Total of (9) sets below, ranging from triples at 80%, doubles at 84%, and heavy singles at 88%.

3 Sets of 3 @ 80% of Deadlift 1RM
3 Sets of 2 @ 84% of Deadlift 1RM
3 Sets of 1 @ 88% of Deadlift 1RM

Rest as needed between sets, but aim to keep it to 2:00 or less.

Dead Meat (Time)

For Time:
1 Mile Run
100 DU
27 Deadlifts (205/145)
800m Run
100 DU
21 Deadlifts
400m Run
100 DU
15 Deadlifts

Rx+ (245/165),  (315/225), (385/270)

**EXTRA**

Metcon (No Measure)

3x10 Single Arm Dumbbell Bench Press
3x10 Single Arm Dumbbell Overhead Press
After each set, complete 15 GHD Sit-Ups

 

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