04 18 18

P

A. Deadlift

5@36%, 5@45%, 5@54%

5@58.5%, 5@67.5%, Max reps @ 76.5%

*round up to nearest 5lbs

 

OTM [12]:

Min 1-4: Horizontal Body Chest to Bar Row (bar on rig) (prone grip) {0:20-0:40}

Min 5-8: 1 L-sit hold + T2B (with remaining time)

Min 9-12: Barbell bent over row (Supine grip) {0:20/0:40}

 

C. Run 1 mile or 1.5 miles (you pick)

*200m = 1 lap = 1/8 mile

 

F

A. Deadlift

5@40%, 5@45%, 5@55%

5@60%, 5@70%, Max reps @ 80%

 

OTM [12]:

Min 1-4: 2-5 Pullup grip negatives {0:20/0:40}

Min 5-8: ME (max effort) Hollow hold

Min 9-12: Barbell bent over row (Supine grip) {0:20/0:40}

 

C. same

 

L45: A, B

 

We are starting a new 12 week Foundational Strength Cycle today!  More details can be found using this link.