Fri Oct 14 "Ladies & Gentlemen"

Workout of the day

Move

25 Minute AMRAP of “Ladies & Gentlemen”:
3 Rounds of:
3-4 Pull-ups
6-8 Push-ups
9-12 Air Squats
1 Round of:
9 Dumbbell Deadlifts
6 DB Hang Power Cleans
3 DB Push Presses

1) Pause Deadlift: 4-5 Sets x 1-3 Reps @ 80-85% with 3-4s Pause 1” off ground

2) “Ladies & Gentlemen”

5 Rounds For Time:
3 Rounds of “Cindy”
1 Round of “DT” @ 155/105

1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats

1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Stimulus

1) Build on deadlift weight from previous week only if you can maintain trunk stability (no rounding or arching excessively). Allow for 2+ minutes of rest between sets

2) Aim to do movements nearly unbroken with the goal of ~1 minute for each round of Cindy and DT. Scale reps and weights in order to do this