August 12, 2016
FRIDAY!
STRENGTH: (15:00) Take 90% of your 1 Rep MAX Deadlift and perform the following with a “Floor Pause”:
65%x5
75%x5
85%x5+(AMRAP)
SCALE DOWN OPTION:
5 Rep Semi Heavy Deadlift. No pause!
*Reminder: Clips are required. De Load your barbell with care!
STRENGTH ALTERNATIVE:
12:00 AMRAP!
10 Deadlifts #135/95
100 Singles
10 Ball Slam #30/15
MET CON: 12:00 Clock!
E: 5RFT!
10/8 Ring Dips
12 KB SDHP #70/53
10 Alt. Pistol Squats
RX: AMRAP!
16 KB SDHP #53/35
8/6 Ring Dips
16 Alt. Split Jump Lunges
SCALED: AMRAP!
16 Split Jump Lunges
(16 Alt. Lunges)
16 KB SDHP #44/25
6/4 Ring Dips (6 jumping Ring Dips w/a clear strict pause at the top or 12: “20 Box Dips).