Friday 150918

12-9-6 reps for time of:
Muscle-ups
275-lb. deadlifts

Each time you break a set of muscle-ups, perform 3 "penalty" deadlifts. Penalty deadlifts do not count toward the 27 prescribed deadlift reps

Competition:
A.
Every 90 seconds, for 9 minutes (6 sets):
Jerk x 2 reps @ 75-90%
Use jerk blocks. Mark your feet and set your goal to be perfect with your footwork and mechanics for each jerk.
B.
Class Metcon or Team Event 3
C.
Ten sets of:
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets.
(Use the SAME WEIGHTS as you used last week – goal should be to hit all reps on all rounds.)

Optional Additional Conditioning Session
20-Minute Tempo Run
Run each 400 meters at 85% 1-Mile time trial pace – e.g., if your 1-mile was 7:08, run today’s session at 2:06/400