Wednesday 9/12/18
Bio Community Fitness East- King George, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness
Weightlifting
Deadlift (Build to Heavy 3)
Metcon
Metcon (Time)
For Time:
1 Mile Run
100 Double Unders
30 Deadlifts (185/135)
800 Meter Run
50 Double Unders
20 Deadlifts (185/135)
400 Meter Run
25 Double Unders
10 Deadlifts (185/135)
The deadlift is the focus of this strength-biased, two part session. Athletes will have a short 10 minutes to work their way up to something challenging for a set of 3, prioritizing mechanics over load on the bar. We’ll carry those mechanics over into the workout, where we’re looking for a weight on the bar that athletes could complete 30+ repetitions unbroken when fresh. Options for the rope included in teaching points, but looking for a rep number or variation that athletes can complete sets in around 1:30, 1:00, and :30 seconds respectively. If unable to run, complete one of the following:
**1 Mile Run**
2000/1600 Meter Row
115/80 Calorie Assault Bike
**800 Meter Run**
1000/800 Meter Row
60/42 Calorie Assault Bike
**400 Meter Run**
500/400 Meter Row
30/21 Calorie Assault Bike