Wednesday 6.19.19

Practice 

A. Deadlift 

5 sets x 5 reps @ 31x1 Tempo @ 68%

(31x1 = 3 Seconds down, 1 second pause bottom, normal speed up, 1 Second at top)

Rest 90 seconds between sets

B. AMRAP 12 Mins: 

5 Wall Walks 

10 Sumo Deadlifts 185/135

10 Pull Ups 

C. Accessory

Abs

3 x 15-20 reps Hanging Strict Knee Raises (weighted if you can) 

  • Super set with 20 V-Crunches 

3 x 20 (10 each side) Windshield wipers 

  • Superset with 1min - Side Plank each side

3 x 15 weighted hollow rock 

  • Super set with 45-1min Hollow rock hold