Strength & Conditioning For Hope Workout 

Saturday, June 9th from 9-11am! 

Everyone is welcome to participate. 

You can learn more about the event and fundraising for St. Jude Children’s Research Hospital here.

WOD for Tuesday 052212 — Click Here For Today’s Schedule
Deadlift
Establish 1RM
–Rest–
5 Rounds For Time:
10 Deadlifts (245/165)
40 Double Unders

Finisher:
Weighted Abmat Situps
3 sets of 15

Post Deadlift Loads and Workout Load to Comments
Today marks the start of week two of our new strength cycle, based on the Westside Conjugate System. For the Deadlift, take 12-15 minutes to warm up and set a 1RM for the day.  You should work up to the heaviest weight that you know you can get, which is probably more like 98% of your true 1RM.  Do your best to NOT fail on any reps.  It’s ok to leave something in the tank for next time.

For the conditioning workout, use 40-50% of your best Deadlift from today’s strength segment.  Sub parallette jumps for DUs.

For the finisher, set a heavy dumbbell(s) across your chest and performed 3 sets of 15 unanchored situps.

Memorial Day Weekend Schedule
Saturday – Regular schedule
Sunday – Regular schedule
Monday – 9am and 10am (open to everyone)

Louie Simmons on Training at 90%
[youtube]http://www.youtube.com/watch?v=I7xQngdEAQM[/youtube]