20190930

Re-Test Week!!!!!!

 

S/S/S:

Deadlift

5X5

Increase weight ea set

Compare to 7Aug

Video courtesy of Rogue Fitness.  Re-test week!  If you hit all the deadlift days over the last 9 weeks, you should be able to go even heavier on the 5X5 than you did on 7Aug.  Stay tight, and go heavy!!!

WOD:

For Time:

800M Run

15 Deadlift (225/155)

25 Lateral Barbell Burpees

15 Deadlifts (225/155)

25 Lateral Barbell Burpees

800M Run

Video courtesy of Artis Strength.  Quick demo on Lateral Barbell Burpees.  The weight on the deadlift should be a weight that you would only need to break once to finish the set of 15.  With the lateral barbell burpees, you don’t need to stand all the way up prior to jumping over the bar

 

Scaling Options:

Run -> 1000M Row

Bar weight -> 185/130 -> 155/110 -> 135/95 -> as needed

Lateral BB burpees -> burpees

 

Cool Down:

Back Extension on GHD – 3X15

Video courtesy of Rogue Fitness.  Quick demo on Back Extensions on the GHD.

 

Doorway Stretch – 1 Min per side

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