Wednesday Group Strength and Conditioning

Wednesday

ON A 20:00 RUNNING CLOCK
Build to a Heavy 2-Rep Deadlift

Suggested Deadlift loading plan…
MIN 0-5: 2 SETS x 4 REPS (Barbell to 40%)
MIN 5-10: 2 SETS x 4 REPS (40% – 65%)
MIN 10-15: 2 SETS x 2 REPS (65%-85%)
MIN 15-20: 2 SETS x 2 REPS (85%-100+%)

*Newer athletes work to 5rm

 

AMRAP x 10 MINUTES
21 Double Unders
15 KB Swings
9 Up-Down
3 Deadlifts 

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