THURSDAY, JANUARY 24TH 2019

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Ryan Barlow | January 23, 2019 | no comments |

A) POWER METCON (FOR REPS):

Every 4min. x 6 Rounds:
500m Row
5 Deadlifts @75-80% of your 1RM

Warm up to the weight you want to use for the workout. I would like you stay there the entire time. You may add or take away a little, but you should really be shooting for the perfect weight and sticking with it. NO SINGLES. 5 touch and go. Choose the right weight and this is nasty.

Be sure to get that row done between 1:45-1:50 for men and 2:00-2:10 for women. Or something that is challenging, yet repeatable. Should not fall off more than 5sec. Try and go directly from the rower to the Deadlifts with only 10-15sec of rest.

S1/MRx: 450m Row
S2/MS: 400m Row

B) DEADLIFT MAXOUT (FOR WEIGHT):

10min. window to attempt to reach a new Deadlift 1 Rep Max.

You should already be nice and warmed up for some heavy lifting. Brace your core, sit back, drive through the heels, and pull some big weight! Stay safe folks 🙂

Enter your score so your TH updates.

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