305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
In 30 minutes, complete as many rounds and reps as possible of:
500 m row
10 strict L-sit pull ups
10 kipping pull ups
10 deadlifts 95/63
10 hang power cleans
10 front squats
50 double unders
2 rope climbs, 15′
Modify barbell to KB deadlift, swing & goblet squat at a challenging weight
RX+=135/83
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:30 Max Distance Row
1:30 Recovery Row
STATION 2
AMRAP
20 Lunges
10 DB Strict Press
STATION 3
1:30 Max Distance Bike
1:30 Recovery Bike
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
3 ROUNDS FOR TIME (7 MIN CAP)
20 Jumping Jacks
10 Broad Jumps
5/5 Single Leg Step-ups
5 Inch Worms
10 ROUNDS FOR TIME
6 Up-Downs
8 KB Sumo Deadlift High Pulls
10 Box Jump Overs
-Time Cap 12:00-
(Score is Time)
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
3 rounds:
Row 350 meters
10 BB/PVC Deadlifts
10 BB/PVC Shoulder Press
Focus on perfect form
ON A 20:00 RUNNING CLOCK…
In 10 minutes, Build to a (SAFE) but challenging set of 5 Deadlifts.
Once you have found a SAFE but challenging weight, do 4 more sets at that weight, resting 2 minutes between sets. You will be adding 5-10 pounds to this next week, so don’t get greedy.
No dropping, no banging, no clanging – clean lifting.
Right after deadlifts, Build up over 2-3 sets, then do 5×5 across, resting 90 seconds between sets. Pick a challenging but doable weight. You should not be close to failure and form should be perfect.
3 ROUNDS FOR TIME
Run 200 meters
10 Burpees
-Hard Cap 5:00-
(Score is Time)