Monday, 5-13-19
Deadlift waves
E2MOM for 12 min
Set 1 – 4 Reps @ 70%
Set 2 – 2 Reps 82.5%
Set 3 – 4 Reps @ 75%
Set 4 – 2 Reps @87.5%
Set 5 – 4 Reps @80%
Set 6 – 2 Reps @90%
Every 4min for 20 min (5 sets) complete 1rd of:
60 D/U 2:1
20 KBS 70/53
15 T2B
*If you do not complete the round within the 4 min you start back over at D/U*
Weekly Midline/extra credit-
30 GHD Sit-Ups
40 Hollow Rocks
50 AbMat Sit-Ups
3 “Giant Sets”:
Max Strict Ring Dips
12 Barbell Bent Over Rows
18 Weighted Glute Bridges
14 Weighted Sit-Ups
200 Meter Double Dumbbell Carry*
Rest 2:00 between efforts.
On the 200m Double Dumbbell Carry:
First 50 meters – One DB overhead, one DB front rack.
Second 50 meters – Same as first 50m, but changing sides.
Third 50 meters – Hang position (farmers carry).
Fourth 50 meters – Both in front rack position.