WHITEBOARD BRIEF

– Strength: Two-part dynamic effort lower strength session today. On the docket, we have sumo deadlifts @ 50% + bands, based off of your 1RM sumo deadlift (without bands). You will do 8 sets of 3; resting 60 seconds between sets. As always with our dynamic work, the name of the game is speed without sacrificing form. These are not touch and go reps; reset for each rep.
– Metcon: Today’s ”Metcon” is more of an accessory piece for the abs/lower body with the added incentive to hold onto the barbell longer to avoid doing burpees. Try to get your lunges done in no more than 3 sets. The weight you should choose should be difficult to complete 10+ reps with. Strategy is key with T2B as Front Rack Lunges are already demanding on the core. Break sets early on T2B to avoid excessive fatigue.

STRENGTH

1) Sumo Deadlift against a band: 3/8 x 3 @50%, every 60s.
– reset on each rep
– Based off of 1RM Sumo Deadlift (no band)
2) Kneeling Jump + Box Jump: 1/6 x 3 (1 rep of each = 1 rep). Rest 60s.
– L2/L1: Seated Dynamic Vertical Jumps: 6 x 3. Rest 60s.

METCON

”Abs of Steel”
For time:
Buy in:
50 T2B
Then,
50 Front Rack Walking Lunges (115, 75)
*Every time you drop the bar complete 10 Bar Facing Burpees
12:00 Cap

Rx+: (135, 95)
L3: (95, 65)
L2: (Knee Lifts) (75, 55)
L1: (Abmat Sit-ups) (Light Walking DB Lunges) (Regular Burpees)

EXTRA CREDIT

5 Minutes of Recovery Work i.e. light row, jog, or bike.