ARFC 8.16.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Deadlift

3 reps @ 70%

1 @ 75%

3 @ 70%

1 @ 80%

3 @ 70%

1 @ 85%

Listen for two clicks today. When we setup in the bottom, pull up on the barbell without lifting it off the floor to take the slack out of the bar. The second click is on the way down. When trying to get strong we need to control the bar as much as possible. If we click the bar off the ground instead of slamming we are using more muscles .

Deadlift

Metcon

Hangnail (AMRAP – Rounds and Reps)

16 min AMRAP

30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie Bike

20 Lateral Barbell Burpees

15 Deadlifts (245/165)
Using 1 DB, switch hands every 5 reps.

Repeat workout from February 5, 2019

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