150821 Friday – “Deadlifts & Rowing”

Mobility: Hip Mobility


Skill Practice Warm Up: 3 sets of near max effort L sit, on parallettes or rings.


Strength: Deadlifts 1-1-1-1-1-1-1 (7 sets of 1 rep, “strong effort” – increasing load each round)

Let the body warm up and once you get to heavier weights make sure to rest in between each rep. If you hit a PR, great job, just don’t get greedy. Once form and technique start to degrade call it quits. Do NOT Injure yourself and please listen to the coach if they ‘Cut you off.’

Super Set: Strict Weighted Pull Ups 3 – 3 – 3 – 3 – 3 – 3 – 3 (7 sets of 3 rep, “strong effort” – increasing load each round)


Metabolic Conditioning: 2k Row for time OR Row as far as possible in 10 Minutes

Scaling Guide:  6:45 – 10:00 minutes or 2000m – 2600m

Log your results online by clicking here.

Compare to: 2014 – 12 – 03

*Women’s “As Prescribed” weights and reps (Rx)


Optional ‘Cash Out’: 1 Mile Run

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