Wednesday 01-24-18 S

Tuesday, January 23, 2018

Warm Up:
Foam Roll Hamstrings 
+
6 Slow Cat Cow/Camel  
12 Swimmers 
18 Supermans  
6 Inchworms + 6 Slow Shoulder Taps per 
6 Spidermans Walks
6 Diver Bombers  
18 Ostrich Walks 
12 Frankenstein Walks 
6 Double Burpee Broad Jumps  
+
Grab Barbell & Box... 

Skill/Work: 
Explain Flow of Workout 

Deadlifts with Empty BB 

 

Strength:
6 Mins to Build:  

Deadlifts, build to opening weight
- Don’t exceed 12 reps here
- ex. 2-3 "tng" reps into singles 

+
You could even work in partners for this workout 
+
Workout: 
20 Mins AMRAP of: 
10-9-8-7-6-5-4-3-2-1 of:   

Ascending Deadlifts With a Build (Adv. Start @ 205/155)
Handstand Push Ups (Adv. Strict HSPU) 
Chest to Bar Pull Ups   
Box Jumps @ 24/20”  
- in remaining time AMRAP/build      
+
AMRAP Deadlift Singles @ Build to "Max" Weight 
- rest 15-20 secs bw lifts 
- finish heavier than last weeks weight 

+
Flow: 
R1: 10 DLs @ 135, 10 HSPU, 10 CTB, 10 BJs
R2: 9 DLs @ 145, 9 HSPU, 9 CTB, 9 BJs 
- fast forward to round 10 
R10: 1 DLs @ 195, 1 HSPU, 1 CTB, 1 BJ 
- remaining time amrap Deadlift singles 

 

Score = Reps @ heaviest load 

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