1-24-17


On the 0:00…

On the 1:30…
3 – 1 – 3 – 1 – 3 – 1
Every time we re-visit a set of 3, the weight increases. Same for the sets of 1.

The sets of 3 do not have to be “touch and go”.

Set #1, On the 0:00… 3 Reps @ 70% of 1RM Deadlift

Set #2, On the 1:30… 1 Rep @ 80% of 1RM Deadlift

Set #3, On the 3:00… 3 Reps @ 75% of 1RM Deadlift

Set #4, On the 4:30… 1 Rep @ 85% of 1RM Deadlift

Set #5, On the 6:00… 3 Reps @ 80% of 1RM Deadlift

Set #6, On the 7:30… 1 Rep @ 90% of 1RM Deadlift

Rest about 5 min or so & then start the next piece. 

Conditioning

AMRAP 3:

21 Deadlifts (155/105#)

21 Over-the-Erg Burpees 

Max Cal Row in time remaining

Rest 3:00

AMRAP 3:

18 Deadlifts (185/135#)

18 Over-the-Erg Burpees

Max Cal Row in time remaining

Rest 3:00

AMRAP 3:

15 Deadlifts (225/155#)

15 Over-the-Erg Burpees 

Max Cal Row in time remaining

Rest 3:00

AMRAP 3:

12 Deadlifts (275/185#) 

12 Over-the-Erg Burpees

Max Cal Row in time remaining

* I realize you may have to scale the loads on deadlifts. When choosing your loads, on the round of 21 try to choose a load you can complete 30 reps fresh on if you had to, 18/ 25 reps fresh, 15/20 reps fresh and the 12/12 reps fresh. 
* ADVANCED loads are 185/135, 225/155, 275/185, 315/205. 

*score is total calories of all 4 parts.
Extra conditioning 

EMOMx12:

Odd: 50 Double-unders

Even: 12 Kipping HSPU

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