Thursday 181108

WHITEBOARD BRIEF

– Strength: Week 1 of Speed work with the squat clean. Reset between reps. The loading should be heavy enough to feel, but light enough for perfect execution.
– Metcon: Today’s workout is largely about being smart with your burpees. Deadlifts should be HEAVY today, likely a weight you’ll complete 5 reps per set with. Whatever time remains, go 100% and try to complete as many wallballs as possible.

STRENGTH

1) Squat Clean: 8 x 2 @75% of Monday, every 90s.
– reset between all reps
2) Metcon Prep: Touch n Go Deadlift building to Metcon weight performing sets of 2-3 reps. This should take roughly 4 sets. Rest 60s.

METCON

“Timebomb”
In 12:00
50 Wallballs (20, 14)
40 Lateral Burpees over the Bar
30 Deadlifts (275, 185)
Remaining time AMRAP: Wallballs

Rx+: (315, 205)
L3: (225, 155)
L2: (14, 10) (165, 115)
L1: (10, 8) (135, 95)
*Score = total wallballs completed

EXTRA CREDIT

Banded Pallof Press Iso Hold: 4 x 15s each. Rest 60s.
*Use a heavy band

By | 2018-11-01T11:03:18+00:00 November 7th, 2018|Workout of the Day|