October 20, 2017
FRIDAY!
STRENGTH: (15:00)
5×3 “Floor Pause” Deadlift!
Perform progressively loading
sets of 3-3-3-3-3 Deadlifts for
the time allotted. Note: Your 5×3 does not include your warm up sets. No T&G sets! Form is Key! Partner Up!
*Clips are required. De load with care!
SCALE DOWN OPTION:
3 Rep Heavy “traditional” Deadlift (No Pause). OK to
do 3 single reps.
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
16 Sumo DL High Pulls #44/25
50 Alt. Toe Taps (“16 Box)
12 weighted Sit Ups #25/15 DB
MET CON: 10:00 AMRAP!
Goal: 5R-7R+
COMPETITOR:
12/10 Ring Dips
10 Alt. Pistol Squats
10 DB Power Cleans #55/35
RX:
10 DB Power Cleans #45/25
10/8 Ring Dips
20 Split Jump Lunges
PERFORMANCE:
10 DB Power Cleans #35/15+
16 Split Jump Lunges
8/6 Ring Dips (12 standing (1) DB Tricep Extensions or 12 Box Dips (“20)