Mon Oct 23 "Deadline"

Move

1) Bench Press: Build to technical set of 5

2) 20 Min AMRAP:

1 Min Deadlifts
2 Min Biking
1 Min Seated Rope Climbs

Train

1) Bench Press: 7-7-7-7-1-Max Reps
@ 80-80-80-80-89-65%

2) “Deadline”

Every 4 Mins x 5 Rounds:
15 Deadlifts @ 185/125 (max of 65%)
30/24 Cal Echo Bike
3 Rope Climbs (12’)

Stimulus

1) Build according to reps and percentages but lower weights as needed to maintain rep scheme. Should be close to failure on last rep of last set of 7

2) Reduce volume as needed in order to complete the work in under 4 mins every round. This will be difficult to go quickly so pace it out over the full 4 mins so that it is maintainable (ie do not “sprint” to get 30s of rest; rather get 15s of rest and feel a bit better)