Friday
Peak 180 – Peak Class Workout
Strength
Deadlift (7 Sets x 1 Rep)
Suggested Rep Scheme:
1-3 Warmup Sets To Build To 65% Then…
1 Rep @ 65%
1 Rep @ 75%
1 Rep @ 80%
1 Rep @ 85%
1 Rep @ 90%
1 Rep @ 95%
1 Rep @ 100%+ (1 Rep Max)
Rest 2 Mins Between Sets.
Same as our Front Squats. Let’s finish off the week with some more PR’s!
Let’s focus on creating tension and taking the slack out of the bar BEFORE we complete our rep. Yes, the deadlift is a “pull” but let’s make sure we are focusing on driving through the heels and try to avoid “yanking” the bar off the ground with the arms. We should hear the “click” of the bar between the weights when done correctly.
Metcon
Metcon (AMRAP – Reps)
AMRAP x 14 Mins:
100 Double Unders
75 Wallballs
80 Double Unders
50 Deadlifts
60 Double Unders
25 Burpees
40 Double Unders
RX 20/14
135/95
Scaling:
Double Unders
-1.5 x Singles (150-120-90-60)
– 1:30-1:00-:45-:20 Double Under Practice
Deadlift
-Weight
-KB Deadlifts
Goal:
Try to finish one full round. If you do, go back to the top and get as far as possible with the time remaining.
Your score will be the total reps completed at the 14:00 mark.
RX Total Reps For One Round:
430 Reps
(If you’re doing Double Unders)
Scaled Total Reps For One Round:
570
(If you’re doing Single Unders)