Thursday 10-22-2020 Workout Of the Day

A. 6 sets
4 deadlifts
4 strict HSPU

B. 3:00 on / 3:00 off x 4 sets
100 DU (buy-in)
then AMRAP:
3 deadlifts @135/185#
6 pushups
9 air squats

Workout Notes/Intentions: Build to a challenging set of 4 deadlifts for Part A. You can add some weight throughout your 6 sets, but don’t start counting until you’re at a challenging weight for 4. Strict HSPU can be made deficit, or you can add an abmat/plate under your head to limit the range if needed. Double bell strict press can be substituted for strict HSPU.  

Part B will be 4 sets of 3 min AMRAPs. Each 3 min AMRAP begins with 100 DU or 200 single skips as a buy-in. Remaining time will be spent on the 3-6-9 AMRAP. Deadlifts should be TNG, pushups unbroken as long as possible, and squats quick and smooth. Limit transition time and work hard for that full 3 mins. Work to rest ratio is 1:1, so intensity should be high. Aim for consistent scores, last round being your best round!