July 31, 2017
TUESDAY!
STRENGTH: (15:00)
5×5 “Floor Pause” Sumo Deadlift!
Perform progressively loading sets of 5-5-5-5-5 Sumo Deadlifts for the time allotted. Note: Your 5×5 does not include your warm up sets.
No T&G sets! Form is Key! Partner Up!
*Clips are required. Do not let empty BB’s drop when de loading your bar!
SCALE DOWN OPTION:
3 Rep Heavy “traditional” Deadlift (No Pause)
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
15 Russian KB Swings #44/25
16 Alt Plank Rows #25/15+ DB
12/10 Calorie Bike
MET CON: 12:00 AMRAP!
COMPETITOR:
10 DB Power Cleans #55/45
12 Toes to Bar
8 Alt. weighted Pistol Squats
#35/25 KB
RX:
10 DB Power Cleans #45/35
30 Alt. Split Jump Lunges
10 Toes to Bar
PERFORMANCE:
8 Toes to Bar (6 TTB-A, 6 TTR-A, 15 Hanging Knee Raises or 12 Double Knee Hugs)
24 Alt. Split Jump Lunges
(16 weighted “front rack” Alt. Lunges #25/15 BP
10 DB Power Cleans #35/25 (#25/15)