Friday 04.19.2019

Warm-up Drills
I. Row 500m or Run 400m
II. 2 Rounds of
5 x Deadlift
5 x Barbell Row
5 x SDHP
5 x Full Cleans
5 x Front Squat
III. Mobility

Impact/Focus: Deadlift 5 x 5 (WK4)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5-5-5
(+5 to 15 lbs from last week)

Notes: Use your previously established Deadlift 5RM to determine loads for today. Select a weight of 5,10,or 15 lbs to increase this week based on last weeks sets/rep load used. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week.

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“Pandemonia”
For time
Row 750m
15 x Push-ups
15 x Bumper Ground-to-Overhead (45/25lbs)
30 x Air Squat

Row 500m
15 x Push-ups
15 x Bumper Ground-to-Overhead (45/25lbs)
30 x Air Squat

Row 250m
15 x Push-ups
15 x Bumper Ground-to-Overhead (45/25lbs)
30 x Air Squat

Notes: Scaling is 1:1 today. Additional Challenges include Pistols for Air Squats and Ring Push-ups for Push-ups.

Post scores to comments.