May 5, 2022

Thursday, May 5: Happy Cinco De Mayo!!!

Strength: Expectations are to start this at around 65% 1RM and increase on each set.

Deadlift 7-5-3, rest 20 secs between sets

Deadlift 7-5-3, rest 20 secs between sets

Deadlift 7-5-3, rest 20 secs between sets

**Complete 1 round of 7-5-3 every 3:20 for 10 mins.

Increase weight from the last time we saw this style of deadlift rep scheme. It was 9-7-5 last time, total of 21 reps per round and now we are at 15 reps per round.

"Alan"

AMRAP 10 mins: Dumbbell Overhead Carries, Dumbbell Box Step Overs, and Box Jumps

Complete as many rounds as possible in 10 mins of:

Dumbbell Overhead Carry, 35/25 lbs, 100 ft

10 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in

15 Box Jumps, 24/20 in

**Dumbbell Overhead Carry/Dumbbell Box Step Overs- dual dumbbell

This is a simple triplet with the focus being on midline stability and muscular stamina conditioning. Keep tight overhead with the dumbbell overhead carry, the move into the dumbbell box step overs with the focus of staying unbroken through them before setting them down and moving into the box jumps.

Competitor: 50/35

L2: Single Arm 50/35

L1: Single Arm 35/25