We will have O lift with Erik Saturday at 9:15 am.

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

Workout Warmup:

With partner, 3 rounds:

P 1. row 250

P 2. 10 KB snatches or swings, 10 0ne straight leg DL, 5-10 pushups

alternate with partner for 3 rounds

Workout:

WORKOUT 18.4

21 deadlifts (weight 1)

21 handstand push-ups

15 deadlifts (weight 1)

15 handstand push-ups

9 deadlifts (weight 1)

9 handstand push-ups

21 deadlifts (weight 2)

50-ft. handstand walk

15 deadlifts (weight 2)

50-ft. handstand walk

9 deadlifts (weight 2)

50-ft. handstand walk
Time cap: 9 minutes

VARIATIONS Rx’d: (Ages 16-54)

Men deadlift 225 lb. then 315 lb.

Women deadlift 155 lb. then 205 lb.

Scaled: (Ages 16-54)

Men deadlift 135 lb. and perform hand-release push-ups,  then deadlift 185 lb. and bear crawl Women deadlift 95 lb. and perform hand-release push-ups,  then deadlift 135 lb. and bear crawl Teenagers 14-15: Boys deadlift 135 lb. then 185 lb. Girls deadlift 95 lb. then 135 lb. Scaled Teenagers 14-15: Boys deadlift 75 lb. and perform hand-release push-ups,  then deadlift 95 lb. and bear crawl Girls deadlift 55 lb. and perform hand-release push-ups,  then deadlift 75 lb. and bear crawl Masters 55+:  Men deadlift 185 lb. and push press 95 lb., then deadlift 255 lb.  and perform sets of 10 handstand push-ups in place of handstand walks Women deadlift 125 lb. and push press 65 lb., then deadlift 165 lb.  and perform sets of 10 handstand push-ups in place of handstand walks Scaled Masters 55+: Men deadlift 115 lb. and perform hand-release knee push-ups,  then deadlift 155 lb. and bear crawl Women deadlift 80 lb. and perform hand-release knee push-ups,  then deadlift 105 lb. and bear crawl
 

Lift and Skill:

Work on Goats