Wed Apr 24 "Donny"

Move

1) Block Deadlifts (off of 25lb Plates):
Build to technical triple

2) 18 Min AMRAP:

2-4-6-8-10…continue building by 2 reps:
Deadlifts
Burpees

Train

1) Block Deadlifts (off of 25lb Plates):
Build to heavy triple

2) “Donny”

For Time (18 Min Cap):

21-15-9-9-15-21:
Deadlifts @ 225/155
Burpees

Stimulus

1) Elevating your deadlifts by 2” using plates, these will feel “easier” to find tension as the bar is already off of the ground. Find tension and push through the floor, maintain tension as you do three touch-and-go reps at a time, building to a heavy weight for the day

2) Repeat workout from December 6, 2022. Select a weight that allows for large sets (max 3 sets for 21s and 15s) and move steady on the burpees to recover from the deadlifts

Extra Credit

Power Cleans:
2 @ 79%
2 @ 82%
Max Reps @ 85%

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.