Saturday 16.5.2020

at the gym version

1.
Strength
Deadlift
3 x 10
First set of ten with a dead stop after every rep = no touch and go
Second and third set with touch and go style, but still focusing on not bouncing the barbell to the floor! Quality!
Go by the feel with weights today, sets should feel easyish.

2.
Conditioning
“Grip and Rip” 
[On the 0:00]
For Time:
21 Burpees
1 Round of “DT”
18 Burpees
1 Round of “DT”
15 Burpees
1 Round of “DT”
12 Burpees
1 Round of “DT”

[On the 10:00]
For Time:
21 Air Squats Hops Over Equipment
1 Round of “DT”
18 Air Squats Hops Over Equipment
1 Round of “DT”
15 Air Squats Hops Over Equipment
1 Round of “DT”
12 Air Squats Hops Over Equipment
1 Round of “DT”

• 1 Round of “DT” is:
  12 Deadlifts
  9 Hang Power Cleans
  6 Push Jerks

*This is a workout from the Comptrain. The RX version of this workout is done with 2 dumbbells. BUT you can can use a barbell, kettlebell or even a sandbag or a backbag filled with something heavy. If done with one arm – alternate arms every round. Air squat hop over is a lateral jumping squat over your equipment.

Anywhere version

1.
Conditioning
“Grip and Rip” 
[On the 0:00]
For Time:
21 Burpees
1 Round of “DT”
18 Burpees
1 Round of “DT”
15 Burpees
1 Round of “DT”
12 Burpees
1 Round of “DT”

[On the 10:00]
For Time:
21 Air Squats Hops Over Equipment
1 Round of “DT”
18 Air Squats Hops Over Equipment
1 Round of “DT”
15 Air Squats Hops Over Equipment
1 Round of “DT”
12 Air Squats Hops Over Equipment
1 Round of “DT”

• 1 Round of “DT” is:
  12 Deadlifts
  9 Hang Power Cleans
  6 Push Jerks

*This is a workout from the Comptrain. The RX version of this workout is done with 2 dumbbells. BUT you can can use a barbell, kettlebell or even a sandbag or a backbag filled with something heavy. If done with one arm – alternate arms every round. Air squat hop over is a lateral jumping squat over your equipment.

2.
Accessories & Core

EMOM15
1. 10 Single leg deadlift (R)
2. 10 Single leg deadlift (L)
3. 6-10 single leg V up + 6-10 V up / Tuck up
4. 6-10 hollow rocks + max hollow hold
5. Rest