Fri Aug 22 "Do Your Part"

Move

1) Deadlift: 5-5-3-3-1-1 Building

THEN:
5 Deadlifts @ 50%, every 20s x 6 sets

2) 12 Min AMRAP:

10 Calorie Row
10 Burpees

Train

1) Deadlifts:
5 @ 75%
3 @ 85%
1 @ 95%
Build to 1RM

THEN:
In 2 Minutes: Max Rep Deadlift (225/155)
*or select 50% of your 1RM as a scaling option

2) Do Your Part

For Time (12 Min Cap):
30-20-10:
Calorie Row
Burpees Over Rower

Stimulus

1) Build to a 1RM following the reps and percentages prescribed above or of your own preference. After finding a 1RM, drop to 225/155 and complete as many reps as possible in 2 minutes for the final Summer League event. If you are unable to perform multiple consecutive reps at 225/155, reduce to 50% of your 1RM and complete as many reps there as you can in 2 minutes.

2) Take it easy on the row so you can push the pace on the burpees, or vice-versa, but probably not the best idea to push hard on both. The first round is half of the total volume so take it easy there and push the pace on the 20s and 10s.

Extra Credt

1-2-3-4-5-6 Minutes:
Cardio Movement 1: Row OR Bike OR Run
Cardio Movement 2: Row OR Bike OR Run