November 10, 2016
THURSDAY!
STRENGTH: (15:00)
“Floor Pause” Deadlifts!
Take 90% of your 1 rep MAX Deadlift (optional: add #20), then perform the following:
65%x5
75%x5
85%x5+(AMRAP)
SCALE DOWN OPTION:
5 rep semi heavy Deadlift!
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
12 Burpees
12 Deadlifts #135/95
10 weighted Sit Ups #25/15 DB
MET CON: 12:00 Clock!
Goal: Sub 9:00! Try and perform the KB work UB and break no more than once on the Pull Ups resting 5-7 seconds between sets. Sub 3:00 per round!
“The Perfect 10”
E: 3RFT!
10 KB SDL High Pulls #70/53
10 Alt. Pistol Squats
10 OH Swings
10 Strict Pull Ups (knees must remain locked out)
RX: 4RFT!
10 Pull Ups
10 KB SDL High Pulls #53/35
10 (weighted) Split Jump Lunges #15/12 DB (FR position)
10 OH Swings
SCALED: AMRAP!
10 Split Jump Lunges
(10 Alt. weighted “FR” Reverse Lunges #15/12 DB)
10 Pull Ups (10 Banded Pull Ups or 10 Ring Rows)
10 KB SDL High Pulls #44/25
10 OH Swings