Load the bar to total at least your bodyweight and perform 10 deadlift reps maintaining perfect form, followed by 10 burpees. Rest approx. one minute and repeat for a total of 6 sets. There is no time component to this workout. If you are unable to maintain perfect form for all 10 reps, reduce the weight by 10% and try again. Any rounding of your back, upper or lower, terminates your set. You must reduce weight to continue.
If your bodyweight is not an option for your deadlifts, scale the weight to 50-60% of your 1 rep max.
* You may choose to use a bar weighing more than your bodyweight but you must be able to perform all 10 reps maintaining strict form. The coach on duty will judge your form and instruct you to reduce the weight if necessary. The coach's ruling is final and incontestable. If you continue lifting with bad form after being instructed to reduce the weight we won't see you again for a month!
Warmup: row sprints, 500m, 250m, 125m for time
Cool down: row sprints, 125m, 250m, 500m for time
*** This week's Super Sweet Outdoor Workout will be held in the Metroparks on Hogsback Lane. Park in the lot at the bottom of the hill and look for Tricia and the gang. Friday 5/18/12 at 6:00pm, be there! Since Tricia is asking for you to park at the bottom of the hill, my guess is that you will be sprinting up the hill at least once ;>) http://g.co/maps/6sbmy
RESULTS:
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