Thursday
8.22.19
Strength
Deadlift
Build to a 1RM deadlift, do not anticipate that this has to be a PR. The goal here is to establish a solid number to base our percentages on going forward without working off an old max. As you get back into deadlifting more anticipate this to rise quickly. If you do hit a PR, even better!
Conditioning
3 Rounds of 4 Min AMRAP, rest 1:00 after each round:
25 Burpee Buy in eadh AMRAP
in remaining time:
7 Front squat
7 Push Jerk
L3- 135/95
L2- 95/65
L1- A weight that allows consistent front squats and jerks with rest between sets kept to a minimum
SUMMER READY CLASS
21-15-9
Pull-Ups
Ring Rows
Supinated grip barbell rows
4 sets:
8 Bulgarian split squat each side :
45 second static lunge hold after each set on same leg
(8 Bulgarian split squat, set down dumbbells and hold lunge on same side, 8 split squat on the other side hold lunge for :45 on that leg)
10 Min AMRAP:
3-6-9-12 etc
Push-Ups
1-2-3-4 etc Devil's press