Fri Jul 25

Move

2) 10 Min AMRAP

4 Push Press
8 Deadlifts
12 Box Steps

Train

1) Summer League Event 3:
For Time: Max deadhang hold

2) Dumpster Fire

10 Min AMRAP
5 Push Press (155/105)
10 Deadlifts
15 Box Jumps

Stimulus

1) If a hang without assistance is not possible, you have the option to scale using bands. The number of bands is determined by being able to complete 1 pull-up + 5s hold over the bar; this should be very challenging as performing a deadhang with bands will be much more manageable. Any grip can be used and you can switch as needed without coming off of the bar.

2) This is a VO2 max conditioning workout. Your posterior chain will be heavily involved with the combo of deadlifts and box jumps. Choose a barbell weight that you can complete unbroken throughout. You must reach full lockout at the top of the box jumps, then step down on the same side. Aim to get roughly 5 rounds or more.

Extra Credit

3 x 1 Sumo Deadlift @ 90-95%
1 Big Drop Set @ 50%