01/08/19

Weightlifting

Deadlift (Week 2 of 4)

Complete a few warm up sets, and then:

70% x 3
80% x 3
90% x max reps

*In between each set complete 1-2 weighted CHIN ups. Trying to find a max effort today on this! Use a belt with KBs or Plates. If you are going light, plate between your legs works well. If you need to scale, try a band for sets of 6-8 and build that strength up.

Metcon

Jackie (Time)

For Time:
1000m Row
50 Thrusters,
30 Pull-ups

One of my favorite repeat workouts! I want you guys to get a good rest between section 1 and this... Make sure you are READY and hit this thing with EVERYTHING you've got. #godspeed

Coaches: Do a 5min. stagger to free up that precious rowers when it's all on the line ;)

Accessory Work

Extra Credit - (if you're still alive)
Pick One:
50 Strict HSPU's for quality
or
75 Kipping for quality
or
Practice HSPUs for 10min.