Friday’s Workout: 10-6-17

Strength:  

Black:  Deadlift – try to get 1 more rep on your AMRAP set from last week!

7 reps @ 75% of 1 RM

5 reps @ 80% of 1 RM

3 reps @ 85% of 1 Rm

1 rep @ 90% of 1 RM

AMRAP @ 75% of 1 RM

 

Green: Deadlift – try to get 1 more rep on your AMRAP set from last week!

12 reps with a moderate weight

10 reps with a small amount of weight added

8 reps with a small amount of weight added

6 reps with a small amount of weight added

AMRAP with the weight you used in the first set

 

Conditioning:

Black or Rx: 3 rounds for time of:

12 Deadlifts 225#/155

24 Wall Balls 20#/14

 

Green or Scaled: 3 rounds for time of:

12 Deadlifts 185#/135

24 Wall Balls 20#/14

 

Blue or Rx+: 3 rounds for time of:

12 Deadlifts 275#/185

24 Wall balls 20#/14

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