Friday, April 20, 2018


8:00 EMOM
Even: 4 Deadlifts @ 70% of 1 RM
Odd: 6 Strict Press @ 63-65% of 1 RM (Heavier than last week)

For Time:
100 cal Row
*Every 20 cals, perform 9 Deadlifts (225/155)

Tip of the Day
With both of these movements having similar positions, your form needs to be spot on on both the bar and the rower.  Keeping your chest up on the rower and your heels down, you can protect your lower back from rounding.  With the deadlift weight being around 50% of your 1 RM, you should be able to do the majority of the work unbroken.  Setting your hips back first to reload your hamstrings on the deadlift when cycling will be key to smooth lifts.