01/05/18: Frideads

Today’s Workout;

• Strength – 6 x 2 Deadlift (3 x 10 on 12/11) – These should be done @ 80%(+) of your 1RM.
• Conditioning – For Time – “Hopped Up”
  • 21-18-15-12-9-6-3 reps of
    • Box Jump (Sx = 20″/18″ – Rx = 24″/20″ – CRx = 30″/24″)
    • Pull Ups (Sx = Ring Rows / CRx = Chest To Bar)
  • Intention – This is a bodyweight couplet, and although it is a higher volume of reps, we should be able to get this work done in 10-12 minutes.  Only scale up if you are confident you can do the Rx unbroken.  Doing sets of 2-3 reps on pull ups is too few for a workout like this.  Box jumps should be done at a smooth steady pace of jump up, step down.  No need to rebound.  Save your ankles and knees.
• Finisher – 3 Sets –
  • 10 Suitcase Deadlifts with KB
  • 10 Bent Over Rows with KB or DB