Tuesday, 6/18/19 - Light Deads

June 17, 2019

 

 

M-1: Deadlift

8 @ 6

8 @ 7

8 @ 8

Plus one Repeat set

 

Notes Athletes build over the first three sets to a challenging but technical weight, leaving 2 reps in the tank. Repeat that weight for the fourth set.

 

M-2: 21-15-9 For Time:

 

Option A:

Wall Ball, 20# to 10'/14# to 9'

Deadlift, 155#/105#

Toes-to-Bar

 

Option B:

Wall Ball, 14/10#

Deadlift, 115/85#

Knee Raises

 

Option C:

15-12-9

Wall Ball

Deadlift 95/65#

Knee Raises or Sit ups

 

Target Time: 8-12:00

GEAR: 2.5

 

Cooldown: Half split

https://youtu.be/XQl4wJVBTog

 

Extra Credit: EMOM 20, alternating:1

:00 @ 105-110% MAP Pace

1:00 Rest

 

Notes

MAP Pace is the athletes calories per minute pace from their bike or row test. E.g. if the athlete got 200 calories in 10 minutes, their MAP is 20 calories/minute. Therefore for this workout, the athlete here would be aiming for 21-22 calories/minute.