June 3, 2015
FRIDAY!
STRENGTH: ( 15:00)
(Floor Pause) Deadlifts!
Take 90% of your 1 Rep MAX Deadlift add 10# to that number (optional). Warm up to 75% of that number, then perform the following:
75% x 5
85% x 3
95% x 1+(AMRAP UB)
SCALE DOWN OPTION:
Work up to a 3 Rep MAX or Semi Heavy Deadlift (UB or Singles)!
STRENGTH ALTERNATIVE:
12:00 AMRAP!
12 Deadlifts #135/95
24 OH Swings #44/25
36 Russian Twists #25/15 BP
MET CON: 12:00 AMRAP!
*Goal: 4R+
E:
Parking Lot OH Carry Run #45/35 BP
12 Alt. BN Lunges #135/95
12 Ball Slam #50/30
RX:
Parking Lot OH Carry Run #35/25 BP
12 Ball Slam #40/20
12 Alt. BN Lunges #115/85
Scaled:
12 Ball Slam #30/15
12 Alt. BN Lunges #95/65 (Alt. Bear Hug Lunges
#35/25 BP)
Parking Lot OH Carry Run #25/15 BP