Tuesday, December 1, 2020

Performance

6 min to build to a heavy single Deadlift

Then,

For Load:
0-4 min
1 Heavy Deadlift
10 Sumo Deadlift @ 85%
4-8 min
1 Heavy Deadlift @ 95%
20 Sumo Deadlift @ 70%
8-12 min
1 Deadlift @ 90%
30 Sumo Deadlift @ 60%

Cash-out:
On a continuously running clock:
2:00 min Max Weighted Glute Bridges
Rest 30 sec
2:00 min Counterbalance Squats, 15/10#
Rest 30 sec
1:00 min Max Weighted Glute Bridges
Rest 30 sec
1:00 min Counterbalance Squats, 15/10#

Intermediate

6 min to build to a heavy single Deadlift

Then,

For Load:
0-4 min
1 Heavy Deadlift @ 95-100%
10 Sumo Deadlift @ 85%
4-8 min
1 Heavy Deadlift @ 95%
20 Sumo Deadlift @ 70%
8-12 min
1 Deadlift @ 90%
30 Sumo Deadlift @ 60%

Cash-out:
On a continuously running clock:
2:00 min Max Weighted Glute Bridges
Rest 30 sec
2:00 min Counterbalance Squats, 15/10#
Rest 30 sec
1:00 min Max Weighted Glute Bridges
Rest 30 sec
1:00 min Counterbalance Squats, 15/10#

Fitness

EMOM for 6min, alt between:
6 Deadlifts
45sec Plank Hold

Then,

AMRAP in 12min of:
12 KB Sumo Deadlift
21 Sit-Ups
200m Run

Cash-out:
On a continuously running clock:
2:00 min Max Weighted Glute Bridges
Rest 30 sec
2:00 min Counterbalance Squats, 15/10#
Rest 30 sec
1:00 min Max Weighted Glute Bridges
Rest 30 sec
1:00 min Counterbalance Squats, 15/10#