January 4, 2017
WEDNESDAY!
STRENGTH: (15:00) “Floor Pause Deficit” Deadlifts!
Work up to a 5 Rep Heavy “Floor Pause Deficit” Deadlift placing feet on #15 BP’s. Form is key… perfect posture is a must!
SCALE DOWN OPTION:
3 or 5 Rep Semi Heavy Deadlift (No Deficit and No Pause)
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
12 Deadlifts #135/95
10 OTB Burpees
12 Double Knee Hugs
200 M Run
MET CON: 4RFT (12:00)!
Goal: Sub 10:00! Perform as much of the BB and Ring Dip work UB as possible. Row/Bike at a competitive pace (90%).
Competitor:
15/13 Calorie Row (4)
12 Sumo DL High Pulls #115/85
10/8 Ring Dips
RX:
15 Sumo DL High Pulls #95/65
8/6 Ring Dips
13/11 Calorie Bike
Performance:
15 Sumo DL High Pulls #75/45
(15 KB SDL High Pulls #44/25)
6/4 Ring Dips (6 Jumping Ring Dips w/Strict Pause at the top or 12 Box Dips)
10/8 Calorie Bike