Wednesday August 23rd, 2017

Strength

Deadlift

  • 8 reps @ 50% 1RM
  • 6 Reps @ 60%
  • 4 Reps @ 70%
  • 3 x 3 @ 80% 1RM

*Perform 5 Strict Pull-ups after each set of Deadlifts (make these as challenging as possible while still hitting 5 consecutive)

Conditioning

For time:

  • 27 Box Jumps (30#/24#)
  • 9 Bar Muscle-ups
  • 600m Run
  • 21 Box Jumps (30#/24#)
  • 7 Bar Muscle-ups
  • 600m Run
  • 15 Box Jumps (30#/24#)
  • 5 Bar Muscle-ups

*Sub for Bar Muscle-ups is 2x Pull-ups + Box Dips (i.e. 9 Bar MU’s = 18 Pull-ups + 18 Box Dips)

*20 minute time cap

 

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