ARFC 3.2.20

Announcements

Happy Birthday Sid! (March 1st)

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

2:00 AAB/Row

2 Rounds

10 Glute Bridges

5 Plank Walk Outs

10 Downward Dog w/ Hand to Opposite Toe

10 KB Dl

25′ Upside Down KB Walk each arm

10 Scap Pulls

Strength

3RM Deadlift (4 x 3)

15 minutes to reach a 3RM Deadlift
Use the first 5-6 minutes of the 15 to perform several build up sets, getting heavier each time. By the 6 minute mark you should be ready to start making 3RM attempts. Plan on making no more than 3 attempts with the remaining 9 minutes. If you make more than 3 attempts, the you are not resting enough to make a genuine 3RM attempt.

Metcon

Metcon (Time)

21-15-9

Deadlift (@50% of 3RM)

Pullup

Target Time: 4:00

Time Cap: 6:00

Rest 5:00
Deadlifts should be big sets, 10+ at a minimum

We want a pull-up scale that allows you to go unbroken

Metcon (Time)

15-12-9

Deadlift (@60% of 3RM)

C2B Pullup

Target Time: 5:00

Time Cap: 7:00
Deadlifts should be sets of 5+ at least,

Pull-up scale needs to allow for sets of 5+ as well

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