07/30/2015

BK Fit Studios – 07/30/2015

Strength – Deadlift

Warm up sets (use BASE weight)*

Set 1: 40% x 5 reps
Set 2: 50% x 5 reps
Set 3: 60% x 5 reps

WORKING SETS

Deadlift (75% x 5, 85% x 3, 95% x 1+ (AMRAP))

*NOTE: All %s are taken from BASE weight, which is 90% of your 1 Rep Max. For ex. if your 1RM for Back Squat is 200# then 90% of that would be 180#(BASE). You would use 180# to calculate all your percentages NOT 200#.

**You Must get More than 1 reps on your final set.

WOD – Fran (Time)

EMBRACE the SUCK

21-15-9
Thrusters, 95# / 65#
Pull-ups

QOD – What was your nickname growing up or now?