4.13.2023

4.14.23



Take 10 Minutes to build to a heavy 5 RM (to use for the workout)

6 x 2:00 min rounds:
5  Deadlifts (heavy) 
Max Bar muscle-ups in the remaining time 
– Rest 1:00 between rounds – 

Score both the deadlift and muscle-up (reps).

For the deadlift load use approximately 70% or more of a 1 RM for all 6 sets. 
Athletes can choose the same weight for all 6 sets or choose to increase between rounds.
Every deadlift set should be challenging, but unbroken.

Community Notes:
Weekend Classes (9AM Saturday CF and 9 AM Sunday Cardio) will both be held at the Lyons Den, 555 W. Beidler Rd. King of Prussia (Sat 7-8 AM comp class will be held at CFKOP, Sunday 10:15 AM lifting is cancelled)

Quote: 
“Do what you think is right. Don’t let people make the decision of right or wrong for you.” 
― Steve Maraboli

3 comments:

Ben B said...

6am
Mark S. 310# PR!! 12 RX
Brian S. 255# 8 RX + 27 strict pu

:30an
Jackie 255# 45 banded strict, 71 GHD
Jail H. 225# 5 JMU, 48 banded strict pu
Mary 175# 50 banded strict pu
Mike C. 175# 45 JMU + RR

12pm
Dana H. 245# 40 RX
Dana D. 145# 😊
Erin 215# 65 RX
Pam 235# 6 MU, 40 PU
Rich 365# 42 RX
Edwin 205# 59 JMU
Kevin 405# 64 RX

Taylor W said...

4:30
Jeff 1890(315, 66mu)
Alex Turner 1770(295,32mu)
Greg 1500, (275, 30)
Julia 1110(185,2mu)
Karen 1140(195, 40 chestie)
May 930(145,39 banded strict)
Molly 1110(185, 50 pullup)
Freaky 1245 (210 18mu)

Taylor W said...

Baez 1650 (275,48 mu)
Danielle C 1110(185, 54 j mu)
Emma 1170(195, 46 jbmu)
Kristen 805(150,45 jbmu)
Vi 1050 (185,30 banded strict )
Scientist 1150( 195 , 23 jbmu)