Warm Up:
2 RFQ of:
10/12 Calorie Ski (3/5)/
10 Each Alternating D.B. Floor Press With Glute Bridge (HBD)/
10 Each Alternating D.B. Bent Over Row/
10 Paces Each Alternating Death March
@Easy pace with smooth controlled tempos; Resting as needed.
– 3 Minute Cap
+
3 Minute AMRAP of:
D.B. Man Makers
D.B. Man Makers
RX’d=
(35/50#X2)
Level1 1=
(15/35#X2)
Level 2=
(10/15#X2)
@80-90% Sustainable Pace
D.B. Man Maker=
https://www.youtube.com/watch?v=HZP0bbvUNdM
Lift:
B: Bench Press (5@65 + 5/5@75 + 5/5/5@85%)
Base % off of Training Max + 2.5-5#
@20X1; Rest 60-120 Between Sets
+
C: Weighted Pull-ups (5/5/5/5 @65-85%)
4 Sets of 5 @65-85% @20X1; Rest 60-90 Seconds Between Sets
Lift:
D: Deadlift (5@65 + 5/5@75 + 5/5/5@85% (TM + 10#)
Base % off of Training Max= 1Rm X .85% of most recent 1Rm From 06/10/22 (D1). Take TM and multiply by corresponding %. @20X1; Rest 9
Base % off of Training Max= 1Rm X .85% of most recent 1Rm From 06/10/22 (D1). Take TM and multiply by corresponding %. @20X1; Rest 9
