A) STRENGTH
Sumo Deadlift: Build to 1RM in 10 sets. Rest 2:00
– Have a plan in terms of how to progress. Don’t sacrifice form for weight
– Elevate plates 2-4″ off the floor if unable to maintain neutral spine
B) CONDITIONING
BP Benchmark #4
AMRAP 10:
10 Russian KBS(70, 53)
10 Goblet Squats (70, 53)
10 Burpees
– Goal: Don’t underestimate this one – find a pace that allows you to work for 10 minutes with minimal rest breaks. KB weight choice should be heavy.
L3: (53, 35)
L2: (45, 30)
L1: (35, 25) (Squat thrusts)
Rx+ Additional Metcon done 5:00 after Metcon #1
1 Mile Sledpull Powerwalk Carrying a Medball For time
– 1/2 BW on sled + 30-50# medball against stomach
C) EXTRA CREDIT
Glute March x 5:00 max reps
Active Straight Leg Raises x 60s each
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