Monday 190422

WHITEBOARD BRIEF

– Strength: Today we are building to a 1RM Back Squat. Be smart and have a plan in place on how you’re going to beat your previous 1RM by 5#s.
– Metcon: This metcon is not for time but should be completed as fast as possible. Form should be the primary focus of all movements.

STRENGTH

Back Squat: 5-4-3-2-1+. Rest 2:00
– Rx: Build to a 1RM
– L3: Build to a ”heavy 1”
– L2: Sets of 3-5 adding weight form permits
– L1: Goblet Box Squat: 5 x 6. Rest 90s.

METCON

AFAP, but not for time:
60 Romanian Deadlifts (135, 95)
50 Front Rack Reverse Lunges (135, 95) (total)
40 weighted straight leg sit-ups

Rx+: (155, 105)
L3: (115, 75)
L2: (95, 65) (Reps of 50-40-30) (90s of total Elbow Plank)
L1: (75, 55) (Reps of 40-30-20) (60s of total Elbow Plank)

EXTRA CREDIT

Accumulate 100 reps of banded leg curls (your choice on style)

By |2019-04-18T08:03:58+00:00April 21st, 2019|Workout of the Day|