Alternative Athletics: Weight Ladder

12/6/2017

Warm Up:
3 Rounds
5 Back Extensions
15 Goblet Squat

Weight Ladder
Deadlift
Perform 1 rep every minute
Start at 50% of your max
go up 20# every minute
after 75% go up 10# each minute

Recovery:
4 Rounds
8 Burpee Box Jumps
16 Kettle Bell Clean and Jerks (8 Each Arm)

1 Comment

12/6/2017 05:45:33 pm

110-205w
105-205w
95-185w
110-200w
145-225w
185-355m
185-325m
105-230w25#pr
125-240w
130-240m
245-425m
95-170w
105-185w
185-355m
85-185w
95-200w5#pr
95-205w22#pr
185-265w
85-170w10#pr
165-305m
85-15010#pr
75-145w
85-195w30#pr
125-175w
195-390m5#pr

Death by
14+11w-110
15+8w-110
17+17w-55
10+8w-85
17+17w-85

Cindy
16:56w-150,18step

Jack
8+9m-18step

Max thruster
65w

Max DL
365m-50pr

schedule:

Monday-
Open Gym
5:30am-7:00pm
Kettlebell Class
6pm

Tuesday -
Open Gym
5:30am-7:00pm

Wednesday-
Open Gym
5:30am-7:00pm
Barbell Club
4:30pm-6:00pm
Kettlebell Class
6pm

Thursday-
Open Gym
5:30am-7:00pm

Friday -
Open Gym
5:30am-7:00pm

Saturday -
Kettlebell Class
8am
Community Class
10am

Sunday-
Barbell Club
8:30am-10:00am
Open Gym
3pm-5pm

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