Tuesday 09122023
WARMUP
Strength
Front squats
5x5
INTENDED STIMULUS
All sets 70% or greater of 1-rep max front squat.
Hold a heavy load across all 5 sets. Beginner athletes can build heavy across the 5 sets in 5 to 10-lb increments.
Rest 3:00 between sets.
WOD
RX
AMRAP 12:
12 ring dips
12 sumo deadlift high pulls (75/115 lb)
INTERMEDIATE
AMRAP 12:
9 ring dips
12 sumo deadlift high-pulls (65/95 lb)
BEGINNER
AMRAP 12:
12 foot-assisted ring dips
12 sumo deadlift high-pulls (45/65 lb)
SKILL WORK
Rest, stretch, recover.
ABOUT THE WORKOUT
INTENDED STIMULUS
5-8 rounds.
Ring dips and sumo deadlift high pulls in 1-3 sets each.
Less than 1:00 of work on each movement.
Complementary movements that target the shoulders.
ALTERNATE WORKOUT
At-home option:
AMRAP 12:
12 push-ups on DBs
6 right-arm DB sumo deadlift high pulls (35/50 lb)
6 left-arm DB sumo deadlift high pulls–
Use one DB for the sumo deadlift high pulls and two for the push-ups.