Friday, November 2, 2018


5 x 3 Deadlift @ 70%

2 Rounds:
1a) 25 Hip Bridges with Feet on Bench
1b) :30 Superman Hold + :30 Hollow Hold

"Up Swing"
12:00 Window
1000/850 m Row Buy In
Then AMRAP in Remaining Time of:
12 DB Deadlift (50/35)
9 KB Swings (1.5/1)
6 Bar Muscle Ups

A Tip For Today
Use the end of the row as a "recovery" to be ready to go straight into the AMRAP.  Starting with about 50-100 meters left, start slowing your pace to get your breathing back under control and give your grip a rest.  When you hit the AMRAP, be prepared for your bar muscle ups to be challenged due to the metabolic beginning.  If you have to break them up into smaller sets to keep the intensity high, start that from the first round.  By the end of the AMRAP, you want to have the goal of maintaining the same rep scheme as what you had in the beginning.