Thursday 13/12/18

Weightlifting

Back Rack Lunge (4 x 5)*

4 working sets of 5 reps on EACH leg
*Should be getting more comfortable with these and being able to add more and more weight each week. Try and really go heavy today because next week, we will be back on a new strength cycle. We won't be doing as much single leg stuff, hip thrusts, and other accessory movements.

immediately superset with;
Single Leg Deadlifts (below)

Single Leg Deadlift (4 x 8 )*

4 working sets of 8 reps on EACH leg
*As usual, put your back leg on a plates. Keep your shin vertically over your toe. You should be getting pretty comfortable with these as well, so start to put some more weight on that bar!

Rest 2min. And Start back on the lunges.

Metcon

Every 3min. x 5 Rounds:
10 Hang Power Cleans 
10 Pull-Ups
10 Front Squats

10 Lateral Burpees Over The Bar

We have done several versions of this before for 6 rounds, not 5. RX is to stay at 10 reps the whole time.

RX+ is adding 1 rep each round to everything. So round 2 is 12 reps... Round 3 is 13 reps... And so on...

You must do the minimum work of 10 to RX this workout every round. Your score is the highest round you finish. Finish RX? Your score is 10. Finish 13 and then you went back to 10 and finished with 10s? Your score is 13.