Skill/Strength:
Every 2:30 for 5 Rounds
Deadlift 1×5 at 72% 1RM
Deadlift 1×5 at 75% 1RM
Deadlift 1×4 at 77% 1RM
Deadlift 1×4 at 80% 1RM
Deadlift 1×3 at 82% 1RM
Metcon:
20-16-12-8-4
Burpee Box Jump Overs 24/20”
Alt. Dumbbell Snatch 50/35lbs
16 min cap
Accessory Work:
Every 2 min for 5 Rounds
Bench Press 1×5 at 72% 1RM
Bench Press 1×5 at 75% 1RM
Bench Press 1×4 at 77% 1RM
Bench Press 1×4 at 80% 1RM
Bench Press 1×3 at 82% 1RM
Mobility:
3 min hamstring smash per side
3 min glute smash per side
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Pauly VanderKelen
3x12 Bulgarian Split Squats on each leg with a 75# barbell
4x4 Standing Ab Roll-outs on a ~1 degree board (Barbell supported with 5# iron plates) alternating with 4x13 Wrist Curls with 35# dumbbells / 4x12 Leg Extension with 30# on each Tri-Flexor alternating with 4x12 Lateral Raise with 30# dumbbells / 3x10 Calf Raise @ 200#
2
0
Sylvia Christensen
10:43
235-270
17
2
You’re telling me you deadlifted up to 270lbs????????????????????????????????????????????????????
Technically supposed to be 266.5 but risk it for the biscuit
Theresa Rosenquist
DL & BikeErg...
DL @ 145-185 & Bike Erg ~ 45' ~ 445 EZ Cals (knees just not agreeable to anything today 🤷🏻♀️)
13
0