Wednesday, 8/7



Deadlift (Week 3 of 4)

Complete a few warm up sets, and then:

75% x 5
85% x 3
Try for a new 100%

*Today is an important day, so I don't want to do too much in between sets. If you really want to, you can do a 1min. Plank Hold with the plate like we usually do Monday's. Another option is to do a few muscle ups. 3-6 rep range between sets should be good depending on skill level. If you're a badass, 10 might be ok but they gotta be unbroken.

Metcon (Time)

2 Rounds:
20 Cal Assault Bike or 200m Run
20 Cal Row
20 Front Rack Lunges 115/75

immediately into;

2 Rounds:
15 Cal Assault Bike or 200m Run
15 Cal Row
10 Front Rack Lunges 135/95

*Ladies RX on the 15/12 Cals:

*Optional RX+ is OHS with the same numbers.

*TIME CAP: 15min.


Metcon (No Measure)

15min. to finish...
5 Rounds:
10 Pull-ups
10 Burpees
10 DB Push Press 50/35s
Immediately into...
100 Plate cleans

4min. rest

15 min to finish...
4 Rounds
500m Row or 400m Run
20 DB Bench 45/20s+

Cash out: 50 Banded Pull A-parts

Freddy HansenComment