Monday 190211

WHITEBOARD BRIEF

– Strength: Build to a 5RM over the course of 4-6 sets. Shoot for 85% of your current 1RM for your last set of 5.
– Metcon: Today’s metcon will likely challenge you more than you think. The loading you choose for the deadlifts should be challenging to complete UB reps for all rounds. You’ll have about 40s rest after your deadlifts, but likely only 20s (or less) after your Burpees. Effort should be around 85% today.

STRENGTH

1) Back Squat: 5RM. Rest 2:00
Beginner: Moderate set of 5 with perfect technique.
2) Touch n Go Deadlift: 3 x 3, building to Metcon weight. Rest 90s.

METCON

EMOM 10:
ODD Minutes: 10 Deadlifts (225, 155)
EVEN Minutes: 10 Bar Facing Burpees

Rx+: (12 Reps of each Movement/Same loading)
L3: (185, 125)
L2: (155, 105) (8 Bar Facing Burpees)
L1: (135, 95) (6-8 Regular Burpees)

EXTRA CREDIT

Reverse Hypers: 3-4 x 20-25. Rest 60s.
OR
100 Glute Bridges

By |2019-02-07T12:27:25+00:00February 10th, 2019|Workout of the Day|