7.5.16 “Dead Legs”

July 04, 2016

Jenny O and Krystal 2013

FITNESS & LIFESTYLE

Strength:
3RM Deadlift

“Dead Legs”
AMRAP 9
3-6-9-12-15-18-21…
Deadlifts (225,155)
Jumping Lunges Over the bar(each leg)
Strict Toe 2 Bar

–for jumping lunges over the bar, you must lunge on one side then jump over the bar and lunge on the other side. You may do this in a jumping lunge fashion or you may lunge and then jump and then lunge.

 

EXTRA CREDIT
(Choose one of these extra credit options if you need work in this area)
CORE
4×15 weighted Back Extensions

 

ENDURANCE
Choose ONE of the following sports:
8-12 Rounds
Swim (M/Tu/W): Repeat 25m, recover :30s until form/pace deteriorates
Bike (M/Tu/W): Repeat 800m, recover :30s until form/pace deteriorates
Run (M/Tu/W): Repeat 100m, recover :30s until form/pace deteriorates
Row (M/Tu/W): Repeat 100m, recover :30s until form/pace deteriorates

 

OLY
Every 2 Mnutes for 14 Minutes
2 Snatch Pulls + 2 Power Snatch
Work up to Heaviest Possible
 

 PERFORMANCE & SPORT

A. Overhead Squat 3RM – 3 sec Pause at absolute bottom

B. Weighted Box Pistols
4 sets of 6-10 reps – add weight each set – last set should be to failure

C. “Dead Legs”
AMRAP 9
3-6-9-12-15-18-21…
Deadlifts (225,155)
Jumping Lunges Over the bar(each leg)
Strict Toe 2 Bar

D. Weighted Back Extensions
3 x 10-15 reps – add weight each set – heavier than last week

E. EXTRA CREDIT
Todays OLY

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