Warm-up Drills
I. Row 2:00
II. 3 Rounds of
5-5-5 x Deadhang Pull-ups
10-8-6 x Hindu Push-ups (CFGS)
15-12-9 x Air Squats (Wall)
III. Mobility
Impact/Focus: Deadlift
Work through the following sets/reps after warming up with individual discretion. Use no more than the sets listed for each working effort. Use the most challenging loads possible for proper execution.
Deadlift 5-4-3-2-1
Post loads to comments.
“Dionysus”
Complete as many reps as possible in 3:00 of
C2B Pull-ups
Then…
Tabata Jump Squats (65/95lbs)
Tabata Push Press (65/95lbs)
Notes: Tabata intervals are 8 Rounds of (:20 on x :10 rest). Score best and worst for each movement.
Post scores to comments.
Max reps PUs : 52
Jump Squats: 40 @ Rx
Push Press: 32 @ Rx
Max reps PUs : 52
Jump Squats: 40 @ Rx
Push Press: 32 @ Rx
Deadlift: 235 x 1
Body Rows: 26
Jump Squats: 33 @ 75#
Push Press: 46 @ 75#
Deadlift: 235 x 1
Body Rows: 26
Jump Squats: 33 @ 75#
Push Press: 46 @ 75#
Deadlift :285
Dionysus: 52/47/32 85#