2 Dec 2016

Warm Up:
Upper body lift prep

LIFT:  Find new 1RM bench press

REVIEW:  Deadlift/Hang Power Cl/Push Jerk

WORK:  Unbroken DT
AMREPS
12 Deadlift
9 HPCL
6 Push Jerk

This workout has a twist; you will NOT put the bar down throughout your reps.  Once you put down your barbell, your workout is over and however many reps you got done is your score.  However, there is a wallball penalty / cash out / bonus round depending how you look at it ;)   Penalties as follows:

Rx:  95/65
27-48 reps = 40 wallballs
49-63 reps = 25 wallballs
64-80 reps = 15 wallballs
81+ = 0 wallballs, home free!

Rx2:  85/55
27-48 reps = 50 wallballs
49-63 reps = 35 wallballs
64-80 reps = 25 wallballs
81-94 reps = 10 wallballs
95+= 0 wallballs, home free!

Rx3:  45/35
27-48 reps = 75 wallballs
49-63 reps = 50 wallballs
64-80 reps = 35 wallballs
81-94 reps = 25 wallballs
95+ reps = 15 wallballs

SILVERS:
Lower body lift prep

LIFT:  Find new 1RM deadlift

WORK:

50-40-30-20-10
Skipping
Air Squats