Thursday 181206

WHITEBOARD BRIEF

– Strength: Today is week 1 of Speed work with the Box Squat using Monday’s 3RM. All sets should be fast/perfect technique.
– Metcon: Like all ascending ladders these workouts get harder as they progress so starting with a ”sustainable pace” is in your best interest. Deadlifts should be capable of being done touch n go for almost the entire workout.

STRENGTH

1) Wide Stance Box Squat: 8 x 3 @60% of Monday’s 3RM, every 60s.
– Same Box as Monday
2) Touch n Go Deadlift/Box Jump Warm-up: 3 Sets of 3 for each preparing for the Metcon. Rest 60s.

METCON

AMRAP 7:
3 Deadlifts (225, 155)
3 Box Jumps w. step down (24, 20)
6 Deadlifts
6 Box Jumps
9 Deadlifts
9 Box Jumps
And so on adding 3 reps to each movement…

L3: (185, 125)
L2: (155, 105) (20, 15)
L1: (135, 95) (20, 15 Step Ups)

EXTRA CREDIT

Banded Pull-Throughs: 4 x 20. Rest 60s.

By |2018-11-29T11:27:55+00:00December 5th, 2018|Workout of the Day|