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DL 1RM + Margaritaville

Synergy Fitness – Functional Training M/W/F

COMPETITION

Mobility

Hips – BEFORE CLASS

Strength

A: Weighted Pull Up (Find 1RM in 8 -10 mins)

…AND max strict pull ups in a row with no weight

B: Deadlift (Establish 1RM in seven sets or less)

TEST for max!

Strong effort.

7 sets of 1 rep

increase weight for each set

15 – 20 mins

Metcon

Metcon (AMRAP – Rounds and Reps)

“Margaritaville”

7 minute AMRAP

12 American Kettlebell swings 53/35lb

40′ bear crawl

6/3 Strict chin-ups (scale 3 ring rows)

Scaling Guide: 3-5.5 rounds
Coaching Tips:

Be careful not to hyper extend the lumbar on the KBS.

Break the kettlebell swings up if needed. The bottom of the pull-up will be hard for some people, but this is a case where we need everyone to really hit full extension at the bottom.

Some extra mobility between sets of the lift should help.

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