DeadLift build up for 10 Rep Max E3MOM
5/10 – 5 – 2/3 – 1/2 -10rep max attempt
**percents, are a guide, adjust as needed to hit a max**
15min AMRAP:
5 Deadlifts 315/215 RX+ 365/235 MRX 255/165
10 Goblet Step-Ups 24/20″ w/ 24/16kg RX+ 32/24kg MRX 20/28 w/ 20/12kg
12/10 Barbell Push-Ups
5 Deadlifts
10 Toes to Bar
12/10 Calorie Row or Assault Bike
Grip/Core Development
1min Right Side Plank Hold
100m Plate Pinch Carry
1min Left Side Plank Hold
100m Plate Pinch Carry
1min Plank Hold & 200m KB Farmers Carry
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Sweet hard working Sadie with laughs and fun on the side! Sadie brings her great attitude and work ethic to everyday. She’s down for whatever’s on the board and gets it done. Keep bringin the grind with that smile!
Sadie shows up with a smile ready to work hard! She has had a great attitude since the day she started, and she’s made some impressive gains in her overall fitness. Always glad to see Sadie walk through the door! 🤗
A: 135-185-205-225-185(10RM). Still treating the hamstring tendinopathy very gently
B: 3+27 scaled to 185# DL and 20kg KB for step-ups
C : Complete
4 + 9 RX+ 😛
Okay 👏
A. 265
B. 3+27 scaled to 285 (🚲)
Yay, Sadie! Glad you’re back, girl!
365/3+3 scaled to goblet squats
A. 160
B. 3+5 scaled to 165
C. ✅
235 for 10
3+31 RX+ Row
405
3 RX
365 for 10
2+42 Rx+
A. 225 for 10
B. 3 + 26 RX+ (row)
A. 335
B. 3 + 3 rx + w/ rower
A. 405
B. 3+28 Rx row
A. 375
B. 3+5 Rx+
Nevermind, 345.
345 / 3+1 RX Bike
Did we do 345??
315
3 scaled to goblet squats and knee ahap
2:00pm Open Gym:
A: 135(5)-225(5)-315(3)-365(1)-375(10)
B: 3+27, RX+ (Assault Bike)
Bad to the bone!
300 for 7
4+39 RX+