NOTES ABOUT TODAY’S TRAINING

– Strength: Week 1 of Power work with the deadlift. All “work sets” should be on point – fast and perfect form. You’ll see this work next week as well.
– Metcon: Today’s workouts are miserable – do not underestimate this one and plan to be very uncomfortable. Choose a weight that will challenge you to complete sets of 7-10 reps UB.

STRENGTH

Conventional Deadlift: Build to a challenging but perfect set of 3 in 10 sets on a 2:00 clock
– If you’re a really sound deadlifter, add a band
– Reset reps – no touch-n-go
– PERFECT form on each rep – neutral spine/head neutral

CONDITIONING

For total time:
21 Front Squats (155, 105)
21 Calorie Assault Bike
100 Double Unders
Rest 3:00
15 Front Squats (185, 125)
15 Calorie Assault Bike
75 Double Unders
Rest 3:00
Front Squats (225, 155)
9 Calorie Assault Bike
50 Double Unders

L3: (135, 95) (155, 105) (185, 125)
L2: (115, 75) (135, 95) (155, 105) (Double Under Attempts)
L1: (95, 65) (115, 75) (135, 95) (Single Unders)
*Each section is TIME CAPPED at 6:00

EXTRA CREDIT

Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale