TUESDAY 4-23-19

WARM UP

 

5Rounds ROW

:50 sec easy

:10 sec Hard

Then

5/5 Single leg DB Deadlift

5/5 DB Windmill

5 DB Sweatt shrugs

STRENGTH DEADLIFTS

WARM UP SETS

3 @ 40

3 @ 50

Main sets 3-3-3-3-3-3-3-3-3+

Deadlift – 9 x 3, 1 x 3+ @ 65-72.5%  go every 60- 90 seconds

then

B. Alternate sets of B1 / B2 until all sets complete

B1. Seated strict press – 3 x 5, 1 x 5+ @ 78-83% rest 1 minute before B2

B2. Single arm DB row – 3 x (8 – 12/side) @ RPE 8 (2 RIR on the 1st set), rest 2 minutes before – Choose a weight within the % range (62.5-67.5%) that you could do 6+ reps with, then stick with it for all the sets.

– The final set is a “+” set = AMAP with good form (leave at least 1 RIR).

Notes (B1).

– You can increase the weight between the sets but stay within the % range

– The final set is a “+” set = AMAP with good form (leave at least 1 RIR). Do the final set with the same weight as the previous set.

Notes (B2).

– You can increase the weight from set to set

– Go heavier than 2-weeks ago

WOD

7 min AMRAP

4 Bar Muscle-Ups

8 Burpee Box Jump Overs (24″/20″)

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