Monday – 12/11/17

Warm-Up
500m row or 1000m Bike
+
2 sets:
Side plank x 30sec/side
Sand bag carry (heavy) x 100’
Alternating Cossack Squat x 10
Banded Pull through (heavy band) x 10
+
Warm-up deadlift

Workout
A. Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
Set 1 – 50% of possible 3-RM x 5 reps
Set 2 – 75% of possible 3-RM x 3 reps
Set 3 – 85% of possible 3-RM x 2 reps
Set 4 – 90-95% of possible 3-RM x 1 rep
Set 5 – Test 3-RM
Set 6 (optional) – Exceed Set 5 weight for 3-RM
– Rest exactly 3 minutes between lifts over 75% of your 3-RM.

B. “Jackie”
For time:
1000 Meter Row
50 Thrusters (45/33 lbs)
30 Pull-Ups
*If anyone throws the empty barbell down they have to redo the 50 thrusters :)