Wednesday, September 12

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)


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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