Wednesday 07/11/18

Weightlifting

Deadlift (Week 3 of 4)

MAX OUT WEEK!
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 (you know, as you do casually of course) . 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

Metcon (Time)For Time:
20-16-12-8
Cal Assault Bike
Cal Row
Front Rack Lunges 50/35

Ladies RX on the Cals:
15-12-9-6
*RX+ 60/40
*I am looking for a 15-18min. finish range, so do RX+ if RX sounds easy

There will be a bit of sharing of equipment but we're all family now,wait family fight... Bad example🙄👪