Strength
Deadlift
Set 1 – 5 reps @ 60%
Set 2 – 5 reps @ 70%
Set 3 – Max reps @ 80%
Rest 2 minutes between sets
*AMRAP (-1) = stop 1 rep before failure or before any loss in form/technique.
*Start with 5-10% under current or estimated 1RM to ensure all %’s are hit successfully & with ease.
*If unsure of 1RM deadlift, after members perform the 80% AMRAP today, you can use this formula to help them calculate a better % moving forward.
*1 Rep Max Calc Formula – Weight x Reps x .0333 + Weight = Estimated 1RM
“Cooter Brown”
Every 3 minutes x 4 sets:
On a 2 minute running clock:
24/20 cal row
AMRAP Burpee to touch pull up bar (try to use something 6″ out of reach but use something that you can repeat)
–rest 1 min —
Scaling:
– Scale the row cals to 20/16 if someone cannot finish in under 90 seconds.
– Scale the Burpees to a regular burpee with jump and clap.