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Friday 04.19.2019

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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.

Post scores to comments.

“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.

Samy Daghir

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