Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Deadlift 5-5-3-3-1-1
Warm-up to a working weight of +/- 65% 1RM for the following 12:00 Deadlift Strength Training sets/reps @ 5,5,3,3,1,1.
Climb weight across each round as able.
Versus 12:00 complete the following:
5,5,3,3,1,1 reps x Deadlift
Post scores to comments.
“Preferential Treatment”
For time
5-4-3-2-1 x Muscle-ups (Ring or Bar)
15-12-9-6-3 x Thrusters (95/65lbs)
Notes: Pull-up rep load scaling will be 15-12-9-6-3. Round one is 5 reps + 15 reps, round two is 4 reps + 12 reps, continuing in this manner through five rounds of the couplet.
Post scores to comments.
Deadlifts: 215-245-265-275-305-325
Preferential Treatment: 13:22 rx
325#.
10:35 Rx (ring).
Deadlifts: 205#
Preferential Treatment: 11:15 (JMU/55#)
“Deadlifts”: 205-225-245-255-275-285
“Preferential Treatment”: 10:07 (PUs/65#)