Friday 10/7

WORKOUT for Friday 10/7/2022

deadlift progressions (Week 7):
2×15 thrusters, empty bar then loaded
2×10 RDL, building in weight
3×5 tempo deadlifts (5-count up, 5-count hold, 5-count negative), building in weight
3×5 banded deadlift
3×5-rep max for the day

Double overhand, no hook grip. Straps okay. Then

“KELLY”

5 rounds for time:
400m run
30 box jumps, 12/20/24″
30 wall ball, 8/14/20lbs to 9/9/10′

30:00 cap. Post time to whiteboard!

ENGINE for Fri 10/7

:50 work, :10 rest
– double kettlebell shoulder-to-overhead
– knees-to-elbows
– double pushup burpee
– ab-mat situp
– support on rings

BODYBUILDING for Fri 10/7

4 rounds
25 DB dinner curls
25 banded lat pulldown

4 rounds
25 DB incline curls
25 half pullups

4 rounds
25 drop & catch curls
25 push press

GYMNASTICS for Fri 10/7

for 12:00 complete 4 knees-to-elbows + 3 toes-to-bar + 1 pullover every minute on the minute