WEDNESDAY 12/22/2021

FOR THE WEEK (NOT INCLUDING WORKOUTS & WARMUPS) ACCUMULATE:

Run 1.5 Miles

80 Strict Pullups (Use Band If Needed)

150 Pushups

Deadlifts

1 Set of 3 @ 60%

1 Set of 3 @ 68%

2 Sets of 8 @ 73%

1 Set of 8+ @ 68%

[All Percentages Based Off 1RM Deadlift]

Rest 2-3 Minutes Between All Sets.

“Pump Fake”

10-9-8-7-6-5-4-3-2-1:

Pull-ups (Rx+: Strict Pullups)

Push Press 95/65 (Rx+: 115/85)

After Each Set:

100 Meter Run

STRATEGY

- Break up the pull-ups and the push press right from the start if needed.

- Quick sets will allow us to stay ahead of fatigue and stay moving.

- Quick bursts on the run will also help us stay ahead of fatigue.

- Main goal is to stay moving and avoid getting stuck anywhere.

Don’t forget to sign up for the New Year, New You Throwdown!!! Competition will be on January 8th. FINAL SIGNUP DAY: January 1st!