20/6/19
Strength
Deadlift 4 x 5 @ 75-77%
Conditioning
For time:
50/45 Assault Bikes
50 Burpees
50 Kettlebell Swings, 24/16 kg
Tag: Deadlift
Friday 26/4/19…”HILLTOP”
26/4/19
Strength
Deficit Deadlifts 3-3-3-3 off 2″
“HILLTOP”
As many reps as possible in 12 mins of:
1 Deadlift, 85% 1RM
3 Toes-to-bars
15/12 Row Calories
2 Deadlifts, 85% 1RM
6 Toes-to-bars
15/12 Row Calories
3 Deadlifts, 85% 1RM
9 Toes-to-bars
15/12 Row Calories
4 Deadlifts, 85% 1RM
12 Toes-to-bars
15/12 Row Calories
Etc etc etc…..
Wednesday 3/4/19…Jetpack
Strength
Deadlift 5-5-5-5-5 @ 75%
Conditioning
“Jetpack”
1-2-3-4-5-6-7-8-9-10 reps, for time of:
Sumo Deadlift High-pull, 42.5/30 kg
Burpee Box Jump Over, 24/20 in
Tuesday 5th Feb….Smoke Bomb
For 3 cycles:
AMRAP in 7 mins of:
10 Deadlifts, 102.5/70 kg
15/12 Row Calories
10 Burpee-to-6″ Targets
Rest 3 mins between each cycle. For each cycle restart the AMRAP.
Wednesday 16/1/19….Did someone say Tabata
Part 1
Every .45 seconds x 10
5 Deadlift @ 102.5/70kg
Part 2
Tabata Assault Bike
20/10 x 8
Part 3
Tabata Hang Power Snatch (pick load)
20/10 x 8
Thursday 06/12/18…21-15-9
Deadlift 3-3-3-3
21-15-9 reps, for time of:
Deadlift, 100/70 kg
Pull-up
Monday 12/11/18…All aboard
Deadlift 3-3-3-3-3
For time:
50 Dumbbell Snatches, 20/15 kg
50/40 Assault Bike Calories
Friday 09/11/18…FGB Style
3 rounds, 1 min per station, of:
Deadlift, 120/80 kg
Assault Bike Calories
AbMat Sit-up
Ski Erg Calories
Max Distance Handstand Walk
Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.
Thursday 25/10/18…Strength is Key
25/10/18
Strength
Deadlift 5 x 5
Open Prep – Strength
Deficit deadlift 5 x 2 @ 85% off 2″
Finisher
A. 10-12 Back Extension
A2. 10-12 Barbell Rollouts
A3. Powell Raise 10-12
x 3
Strength & Conditioning 31/08/18
Strength
Deadlift 4×3 at 85% 1RM
Conditioning
For time:
45 Sumo Deadlift High-pulls, 50/35 kg
30 Hang Power Snatches, 50/35 kg
15 Turkish Get-ups, 24/16 kg
