June 23, 2022

Thursday, June 23:

Strength

Deadlift : 5 @ 70%, 5 @ 70%, 4 @ 80%, 4 @ 80%, 3 @ 83%

Deadlift 1x5 at 70% 1RM

Deadlift 1x5 at 70% 1RM

Deadlift 1x4 at 80% 1RM

Deadlift 1x4 at 80% 1RM

Deadlift 1x3 at 83% 1RM

*Set 5: 83+% 1RM Complete sets every 2:30 for 12:30.

"The Monster"

AMRAP 11 mins: Deadlifts, Bar Facing Burpees, and Ring Muscle-ups

Complete as many rounds as possible in 11 mins of:

9 Deadlifts, 225/155 lbs

7 Bar Facing Burpees

5 Ring Muscle-ups

Goal: ~1:30-2 mins per round

(~6 rounds +/- 10 reps)

We are looking at a fun and challenging little triplet here with deadlifts, burpees, and ring muscle-ups. We are looking for quick unbroken sets on the deadlifts, into smooth and easy breathing burpees, before jumping up to tackle a good set of ring muscle-ups. Ideally we are looking at going unbroken here or breaking into a quick 3-2 before getting back to the barbell. Starting off conservatively on this one will be key to maintaining pace throughout.

L2:

9 Deadlifts, 185/125 lbs

7 Bar Facing Burpees

5 Strict Pull-ups

5 Strict Ring Dips

L1:

9 Deadlifts, 50% 1RM

7 Bar Facing Burpees

5 Banded Strict Pull-ups

5 Push-ups