WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Week 2 of Dynamic Effort work with Front Box Squat and Landmine RDL. Your weights this week should only be slightly heavier, but all sets should be fast and done every 45-60s. This work should be challenging in terms of consistent output with only short rest intervals. If you’re doing this work right you should be winded.
– Metcon: Each set should be at 90% effort and highly uncomfortable. Use a weight for your touch-n-go conventional deadlifts that is challenging to complete all 15 reps UB. Effort on the bike should near maximal! Score = fastest split.
FRONT BOX SQUAT
4 x 3 @5% heavier than last week, every 60s.
– These are SPEED reps
3 x 10 @slightly heavier than last week. Rest 90s.
EVERY 5:00 X 3 SETS
15 Deadlifts (225, 155)
15 Calorie Bike
*Score = fastest split
– Goal: Sprint pace, don’t hold back.
Rx+: (255, 165)
L3: (185, 125)
L2: (155, 105)
L1: (20s Max Effort Bike) (135, 95)
DOUBLE LEG BANDED HAMSTRING CURL
4 x 25. Rest 60s.