Monday 10/16/17 - Leg Day

October 16, 2017



M-1: Deadlift

*Build to a challenging but technically sound set. 
*Leave two good reps in the tank.
*No TNG.


Then Accumulate 15 Paused Reps

*Paused reps are performed at 15% less than today's heavy set of 5.
*Pause for a full three count just below the knee, then stand up the rest of the way.
*Slow eccentric.


M-2: As Far As Possible in 10 Minutes:

10 Calorie Row or Bike

5 Deadlifts, 275#/185#

12 Calorie Row or Bike

6 Deadlifts

14 Calorie Row or Bike

7 Deadlifts


L1: Scale Deadlift to 60%

Extra Credit:

3 Sets for Quality:

20 Double Kettlebell Front Rack Walking Lunges

10 Half Kneeling Kettlebell Press/side

15 Single Arm Kettlebell Rows/side


F-1: Deadlift


Superset with 10 DU/20 SU

F-2: AMRAP 10:00

24 DU/48 SU

12 Double KB Deadlifts

6 Pull ups/Ring Rows