January 19, 2017
THURSDAY!
STRENGTH: (15:00)
“Floor Pause” Sumo Deadlifts!
Work up to 5 rep Heavy “Floor Pause” Sumo Deadlift!
*De Load with Care!
SCALE DOWN OPTION:
3 or 5 Rep Semi Heavy “traditional” Deadlift (No Pause)!
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
12 KB SDL High Pulls #53/35
10 BFSU #30/15
200 M “MB” Run #30/15
MET CON: 12:00 AMRAP!
Goal: 4R-5R+! Perform as much of the work UB as possible. Rest no more than 5-7 seconds or so. Work at a competitive pace.
Competitor:
35 Dubs
8/6 D-HSPU
Men: #45×2 BP’s
Women: #45+15x 2 BP’s
10 Deadlifts #165/115
RX:
10 HSPU
10 Deadlifts #135/95
25 Dubs
Performance:
10 Deadlifts #115/85 (#95/65)
20 Dubs (60 Singles)
8 HSPU (6 assisted HSPU, or 30 Alt. Plank Hold Shoulder Taps)