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