25 September 2019


“Fight Week – Day Three”

Evolution A:

For Time,
Concept2 Row, 21 Calories
Dumbbell Thruster, 21 Repetitions (35lb. / 25lb.)
Concept2 Row, 15 Calories
Dumbbell Thruster, 15 Repetitions
Concept2 Row, 9 Calories
Dumbbell Thruster, 9 Repetitions

Rest as needed then,

Evolution B:

Tempo Deadlift, 5,3,1,1,1 Repetitions (5 Second Tempo Descent)

Coupled with,

Strict Weighted Pull-up, 5,3,1,1,1 Repetitions

Note: Blast through Evolution A at a blistering pace. There is a 5;00 time cap – so it’s a sprint from the first pull on the C2 Handle. Then we slow things down on the Tempo Deadlift and Weighted Pull-up. Your goal is to establish a 1RM Tempo Deadlift and 1RM Strict Weighted Pull-up (or the least amount of assistance necessary).



Join us on Saturday, September 28, from 4:00PM to approximately 6:00PM for “Fight Night” at Mountain Mikes Pizza. Our gym will be purchasing FREE pizza and providing free live coverage of Robert and Justin’s fight. We hope to see you there!


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