Monday 190204

WHITEBOARD BRIEF

– Strength: Build to a 1RM Sumo Deadlift over the course of 8-10 sets. We will be using this number starting next Thursday for a speed-cycle.
– Metcon: The goal with this piece is to focus on being efficient with the barbell and strategy as it’s easy to overshoot this one. Effort should be around 80-85% and loading should be heavy-ish for the squat cleans, likely a weight you’ll perform fast singles with.

STRENGTH

1) Sumo Deadlift: 1RM. Rest 2:00
– Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set.
– Last tested 11/19/18
– Beginner: 5 x 5, rest 2:00
2) Metcon Prep: 2 Deadlifts + 2 Hang Power Cleans + 1 Squat. Warm-up to Metcon weight in 3-4 sets. Rest 60s.

METCON

”Southie”
For time:
45 Deadlifts (155, 105)
30 Hang Power Cleans (155, 105)
15 Squat Cleans (155, 105)

L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
Last tested 10/8/18
*10:00 Cap

Beginner Option:
AMRAP 8:
8 Deadlifts (135, 95)
8 Goblet Squats (53, 35)
8 Squat Thrusts

EXTRA CREDIT

Banded Ab Pulldowns: Accumulate 100 Reps. Rest as needed.

By |2019-01-31T10:51:16+00:00February 3rd, 2019|Workout of the Day|