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Wednesday, April 15, 2020

Weekly Mindset: "It's okay to look at the past and the future, just don't stare."

Deadlift

Deadlift for load: E2MOM
#1: 10 reps @ 60%
#2: 8 reps @ 65%
#3: 6 reps @ 70%
#4: 4 reps @ 80%
#5: 2 reps @ 90%
#6: 10 reps @ 65%

If we don't have enough weight to build each set, stay at one weight at 75% or less for 5 reps across sets

If we don't have a barbell, let's find something heavy to lift off the floor for 10 reps each set

Metcon (3 Rounds for reps)

"Frank the Tank"
AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

*If we do not have a wallball, we can perform:
-Empty Barbell Thrusters
-Double or Single DB Thrusters
-Double or single KB thrusters
-Odd Object Thrusters

*For deadlift, if we don't have enough weight to build each round, stay at 12 reps across all three AMRAPs.

If we don't have a barbell for deadlifts, find a heavy odd object and we will perform 12 deadlifts each AMRAP with it. This can be one end of your couch, big bag of dog food, etc.

Want to see some of these movements in action? Check out our .