NOTES ABOUT TODAY’S TRAINING

– Strength: Today is our last week on the Sumo Deadlift. This is a great variation to train the inner thighs, hamstrings, and glutes. If you were here last week go 5% heavier – a moderate/heavy load for all 4 work sets.
– Metcon: Our WOD today is a higher threshold workout, so go hard! Squat cleans are intended to be heavier today so think fast singles.

STRENGTH

Sumo Deadlift: 4 x 3 @5% heavier than last. Rest 2:00
– Take 3-4 sets to build to work weight
– For those that know their max use 85% of 1RM
– Reset on each rep

CONDITIONING

“Whole Lotta Love”
AMRAP 7:
Squat Cleans (185, 125)
Bar Facing Burpees
– Goal: Hard effort & fast singles on the heavy squat cleans. Save enough to push the last 2 minutes @max effort.

Rx+: (Rest 10:00 + Repeat)
L3: (155, 105)
L2: (135. 95)
L1: (115, 75)

EXTRA CREDIT

Banded Row from a Plank: 4 x 8-10 each. Rest 60s.

COOLDOWN (AFTER CLASS)

Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

AT HOME WOD

Strength: 
A1) Single Leg RDLs: 4 x 6-8 each. Rest 30s.
– Any object will work
A2) Single Leg Glute Bridge: 4 x 8 each. Rest 30s.

Conditioning:
For time:
100 Burpees
– Goal: Complete 10-15 reps every 60s – goal is sub 9:00.