Warm-up & Mobility: 15 Minutes
Part 1 ñ Skill/Strength:
Performance: Deadlift – working off your last heavy set of 3, performed on 1/27/2016, perform 5 reps @ 72% of that weight, 5@80% of that weight, 5@87% of that weight. For example, if you deadlifted 300 3x on x, your worksets would be 5@215, 240, 5@260. The last set should feel heavy but like you have one clean rep left in you. (BUT If you feel that way on the 2nd set, increase the weight by only 3-5% for the last set.)
Fitness: Deadlifts – 5 reps at a 6 RPE + 20 Russian Twists + 5/5 one legged Deadlifts with KB. Rest 90 seconds, perform for 5 rounds
Part 2 – Conditioning:
Performance: “Annie” -†For time, 50-40-30-20-10 reps of each:
- Double-unders
- Sit-ups
Fitness: 9 min EMOM for max reps – work for :45 seconds of the minute
- Min 1: Single Unders (or DU attempts)
- Min 2: Sit-ups
- Min 3: Max cals on rower
Click here to sign up for today’s class.
