Friday 9/7/18

Today is the end of our de-load week and next week we retest!  Rest up this weekend so we can get some good results on the retest.

There are 2 options for todays workout depending on how comfortable you are with a barbell.  The same type of movements and muscles can be worked with barbells, dumbbells, or kettlebells and each apparatus provides its own unique challenge and stimulus.  So listen to your body and choose the option you feel confident you can push yourself with.

Option #1
Complete the following for time in ANY order you want.  Once you start one, you must finish that exercise before choosing your next.

50 Deadlifts (between 75%-100% bodyweight)
30 hang power clean and jerks (50% bodyweight)
200 double unders/300 single unders
2000m ROW or  1 mile RUN
1000m ROW or 800m RUN
**You can choose a long run and a short row or the other way around, but you will complete 1 of each.  The distance of each is up to you!!

 

Option #2
Complete the following for time in ANY order you want.  You may partition the repetitions ANY WAY you want.

50 KB deadlifts
30 DB hang power clean and jerk
200 double unders/300 single unders
2000m ROW or 1 mile RUN
1000m ROW or 800m RUN
**You can choose and long run and a short row or the other way around, but you will complete 1 of each.  The distance is up to you!!