130521 ~ Happy Birthday Graeme! All Hail to the Chief!

130521 ~ Happy Birthday Graeme! All Hail to the Chief!

Happy Birthday to an all around great guy, and a future awesome coach!  By request I present to you the "Chief"! Have a great day Graeme!

 

Strength:

Deadlift Ladder

30 seconds of work (max reps), 30 second rest/rotation to next bar.

Bar 1 = 95#/85# = 1 point per rep

Bar 2 = 135#/125# = 2 points per rep

Bar 3 = 155#/ 145# = 3 points per rep

Bar 4 = 185#/175# = 4 points per rep

Bar 5 = 225#/215 = 5 points per rep

* Tie-breaker is heaviest bar lifted

** At least one successful attempt must be made to move to the next bar

 ** Once you have exited the ladder, complete ME T2B until the ladder is complete**

Conditioning:

"Chief"

**Compare to 121126**

5 rounds for total reps of:

3 minute AMRAP

3 Power cleans @ 205/135#

6 Push-ups (hand release)

9 Air Squats

Rest 1 minute.

 

Cash Out:

3 x ME MU's (Rings or Bar)

or

3 x ME Strict C2B Pullups + Ring Dips + MU Progressions

 

 

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