04.27.18

Reminders: No classes tomorrow, Sat., Apr. 28, 2018!!!

Sport & Performance

1.bench 8-8-8-8 work to a heavy set of 8 in 12 min.

2.push press 4-4-4-4 work to a heavy set of 4 in 10 min.

3.deadlift 8 x 4 @ 90% of heaviest done past 4 weeks in 10 min.

alternating EMOM for 12 min. of:

-12/8 cal. bike

-30 double unders

-10 burpees

Fitness

1.bench 8-8-8-8 work to a heavy set of 8 in 12 min.

2.push press 4-4-4-4 work to a heavy set of 4 in 10 min.

3.deadlift 8 x 4 @ 90% of heaviest done past 4 weeks in 10 min.

3 rounds for time of:

-12 burpee box jump overs “24m “20f

-12 pullups

-12 1 arm dumbbell hang power clean + overhead anyway (you pick the weight, 6R/6L)

post total rounds completed/rounds available or times to comments

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Good luck tomorrow to our completing athletes, and all of our judges and volunteers at Southern Maryland Regionals 2018!

 

 

One comment on “04.27.18

  1. […] 1.deadlift 8 x 4 @ 90% of heaviest done past 4 weeks (or add 5lbs from 04.27.18) […]

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