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FIND 1RM DEADLIFT:
Every 2 minutes, perform:
Deadlift
Set 1 – 2 reps @ 70% of 1-RM
Set 2 – 2 reps @ 80% of 1-RM
Set 3 – 2 reps @ 90% of 1-RM
Set 4 – 1 rep @ 95% of 1-RM
Set 5 – 1 rep @ 100% of 1-RM
Set 6 – 1 rep@ 103% of 1-RM (optional)
Set 7 – 1 rep @105% of 1-RM (optional)
(se avete a disposizione pochi pesi, eseguite 2/3 reps ogni 2 minuti con tempo training 51X2)
B.
Rx
Three rounds for time of:
400 Meter Run or 500m Row
10 Hang Power Cleans (60/40 Kg)
8 Strict Handstand Push-Ups
Scaled
Three rounds for time of:
300 Meter Run or 400m Row
10 Hang Power Cleans (50/30 Kg)
10 Kip Handstand Push-Ups
Basic
Three rounds for time of:
200 Meter Run or 300m Row
10 Hang Power Cleans (40/20 Kg)
4 Wall Climb
Motivation.
Il dolore ti rende più forte. La paura ti rende più coraggioso. Il fallimento ti rende migliore.
