Register for “Deadlifts For Derek” on November 1!
STRENGTH
Back Squat, build to a heavy set of 3 reps in a few sets, then take 85-90% of that and do 2 additional sets of 3 reps (i.e. take off about 10-15% of the weight from your 3-rep)
Scale to: 6 sets of 3 reps, building in weight each set (goal is to establish a challenging or heavy set of 3 for the day)
*15 Minutes max
WOD
Level 1
Every 3 Minutes for 3 Total Sets:
- Dumbbell Thruster x 5
- Burpee x 5
- Run x 100m or Row x 15/10 cal*
Level 2
Every 3 Minutes for 5 Total Sets:
- Thruster x 5
- Burpee x 5-10
- Run x 100m or Row x 15/10 cal*
*Men = 15 cal row, Women = 10 cal row
Notes: Start at light/moderate weight for thruster and build as you are able. Scale burpees reps if necessary – should be able to complete the work in 2:15 or less (i.e. shoot for at least 45 seconds of rest/transition)
BS- 165
WOD- THR-85#, 10 burpees
245#
135/10
BS: 125#, drop set 105#
WOD: thruster (45, 55, 65, 75, 75); burpee (10,9,8,7,10), 10cal row
245×2
135 and the minimal allowable number of burpees