Deadlift 7×1 at 83% 1RM
Today’s strength portion has a time component. Athletes will have 7min., performing a set every 1min.
Percentages should ideally range from 76% – 85%
For beginner to intermediate athletes, continue to set good technique…prioritizing mechanics over weight.
Look to gradually build up in weight with every set
The goal isn’t to max out your lifts, just to get to something relatively heavy here within the allotted time
For 3 cycles:
AMRAP in 3 mins of:
6 Deadlifts, 225/155 lbs
9 Handstand Push-ups
12 Bike Calories
Rest 3 mins between each cycle.
For each cycle restart the AMRAP.
Should ideally be performed within 1-2 sets
1 Set – 6
2 Sets – 3-3
Athlete should be able to perform 20+ reps unbroken when fresh with weight chosen
KB Deadlift (1 or 2 KBs)
Banded good mornings, if needed
Athletes should be able to perform at least 3 or more strict HSPUs to complete as Rx
Hanstand Pushups should be completed within 1-4 quick sets.
1 Set – 9
2 Sets – 5-4
3 Sets – 3-3-3
4 Sets – 4-2-2-1
Seated DB Strict Press (x9 reps)
x12 Hand release pushups