Friday’s Workout: 9-29-17

Strength:

Black:  Deadlift

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

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: Every minute, on the minute, for 8 minutes, complete:

3 Dead hang pull ups

5 dumbbell snatches on each arm 50#/35

AMRAP Double unders

 

 

Green or Scaled:  Every minute, on the minute, for 8 minutes, complete:

3 Assisted pull ups

10 Kettlebell swings 70#/53

AMRAP Single unders

 

Blue or Rx+: Every minute, on the minute, for 8 minutes, complete:

3 Muscle ups

5 dumbbell snatches on each arm 70#/50

AMRAP Double unders

 

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