Sunday February 21st
WORKOUT GOALS
1.) Heavy deadlifts, completed in two sets or less.
2.) Light, low skill movement on the thruster and plate hops.
3.) 5+ rounds.
RX
AMRAP 15
7 Deadlifts (315/225#)
21 Med Ball Thrusters (20/14#)
28 Plate Hops (45/25)
Level 2
7 Deadlifts (225/155#)
21 Med Ball Thrusters (16/12#)
28 Plate Hops (45/25)
Level 1
AMRAP 15
7 Deadlifts (135/95#)
21 Med Ball Thrusters (12/8#)
14 Plate Hops (45/25)
Stretches
2 SETS
1:00 Alternating Seated Torso Twist
1:00 Sit and Reach Straddle
Accessory
Rest, Stretch, and Recover.
Notes
Today’s workout is all about the deadlift. You should choose a load that forces you to break up reps as you reach later rounds. The med ball thruster should be light and simple. Choose a load that feels as such. The plate hops should be fast. Choose a height that allows you to move through reactive jumps without thinking. The overall goal is to complete five rounds or more. This means completing a set of movements each minute.
