FRIDAY 8-16-19


11AM  & 5:30 PM CLASS CANCELLED For FRIDAY 8-16-19



3 Rounds:

20 Banded Good Mornings

15 Cal row

10 Light Single Arm Dumbbell Strict Press (5 Each Side)

5 Inchworms


3 Reps @ 70%

1 Rep @ 75%

3 Reps @ 70%

1 Rep @ 80%

3 Reps @ 70%

1 Rep @ 85%


• Alternating between sets of 3 at 70% and increasingly heavy single deadlifts (75-80-85%)

• 6 total working sets, resting as needed between

• Round percentages up or down as needed to create clean numbers to work with



We can listen for two clicks today when deadlifting. The first happens before we even lift the weight. When getting set-up in the bottom, pull up on the barbell without lifting it off the floor to “take the slack out of the bar”. This sets the body into a more active position to lift heavy weights. The second click happens on the way down. When trying to get strong, we want to control the bar as much as we can. If we “click” the bar off the ground instead of slamming it into the floor, we are using more muscle and not just gravity to help get the bar off the floor. Lightly “clicking” the bar gets us a lot stronger than slamming.


Warmup Sets

Build to Opening 70% in Sets of 3



30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie ROW

20 Barbell Facing Burpees

15 Deadlifts (245/165)


• Choose weights on the dumbbell and barbell that you can complete within 3 sets

• Using one dumbbell, switch hands every 5 reps on the dumbbell hang clean and jerk

• There is no need to stand to full extension on the barbell-facing burpees


3 Giant Sets:

6 Glute Ham Raises

9 Strict Toes to Bar

15 Weighted Hip Extensions

21 Weighted AbMat Sit-ups

Rest 1:30 Between Sets

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