February 3, 2017
FRIDAY!
STRENGTH: (15:00) “Floor Pause” Deficit Deadlifts!
Work up to a 3 Rep Heavy (Not a MAX) “Floor Pause Deficit” Deadlift placing feet on #15 BP’s. Include several “warm-up” sets. Form is key… perfect posture is a must!
SCALE DOWN OPTION:
3 Rep Semi Heavy Deadlift (No Deficit and No Pause)
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
10 Deadlifts #115/75 (#95/65)
50 Jumping Jacks
10 Wall Ball Sit Ups #12/8
250 M Row (5)
MET CON: For Time (15:00)!
Competitor:
250 M Row (5)
25 Burpees
Parking Lot FC #75/45 DB’s
500 M Row
20 Burpees
Parking Lot FC Run
250 M Row
15 Burpees
Parking Lot FC Run
RX:
Parking Lot FC #55/35 DB’s
25 Burpees
250 M Row (5)
20 Burpees
Parking Lot FC Run
500 M Row
15 Burpees
Parking Lot FC Run
250 M Row
Performance:
Parking Lot FC #45/15+ DB’s
25 Burpees
15/12 Calorie Bike
Parking Lot FC Run
20 Burpees
12/10 Calorie Bike
Parking Lot FC Run
15 Burpees
15/12 Calorie Bike