A) STRENGTH
1) Sumo Deadlift: Build to a tough set of 3 in 7 sets. Rest 2-3:00.
“- Elevate Plates 2″” off of the floor (roughly 25# plates)”
– This will be tested next Monday for a 1RM.
– 7 TOTAL sets
2a) Front Squat: Build to Metcon Weight.
2b) Bar Muscle-ups or Scaling Option WU
B) CONDITIONING
Johnny B-Good
For time:
30 Front Squats (155, 105)
30 Bar Muscle-ups
L3: (135, 95) (C2B Pull-ups)
L2: (115, 75) (Pull-ups)
L1: (53, 35 – Goblet Squat) (50 Ring Rows)
10:00 Time Cap
C) EXTRA CREDIT
DB Single Leg RDL w. support: 3 x 10 ea. Rest 30s.
Then,
2:00 of Parasympathetic Breathing
Comments are closed.