December 5, 2016
MOTIVATING MONDAY!
STRENGTH: (15:00)
“Floor Pause” Deadlifts!
Take 90% of your 1 Rep MAX (optional: add #20), then perform the following:
75%x5
85%x3
95%x1+(AMRAP)
SCALE DOWN OPTION:
5 or 3 Rep Semi Heavy Deadlift (No floor pause)!
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
10 Deadlifts #135/95
30 Bar Hop Overs
30 Plank Hold Shoulder Taps
250 M Row (4)
MET CON: For Time (12:00)!
Goal: Sub 10:00! Run at about 85% – 90% of your MAX followed by non stop KB Cleans and methodical reps for pistols (and lunges). Control rest time to 10 sec or less!
E: 3RFT!
400 M Run
10 Alt. KB (dead) Cleans with Transfer #70/53
10 Alt. Pistol Squats
RX: 3RFT!
400 M Run
12 Alt. KB (dead) Cleans with Transfer #53/35
20 (weighted) Alt. Split Jump Lunges (1 DB: #15/12 – FR position)
SCALED: 4RFT!
12 Alt. KB (dead) Cleans with Transfer #44/25
20 Alt. Split Jump Lunges
16 Alt. “FR” Lunges (1 DB: #15/12)
200 M Run
Note: Every 100 M Counts. Listen out for the whistle!