STRENGTH

Building in weight today to find a confident heavy set of 10 for the day.

STRENGTH: Deadlift 1 x 10

  • 10min
  • SHARE barbells while building!

METCON: If you are confident with most workouts with 21-15-9 at 225/155 then feel free to attack this as written with weight. This is also a great workout to challenge larger sets on the toes to bar for some and others to learn what good sets are to maintain. Every athlete will attack this workout different. We challenge you to go unbroken. 😉

W.O.D

ABS with Steel

10-9-8-7-6-5-4-3-2-1

Deadlifts

Toes to Bar       

 

Open/Performance –  225/155

Fitness – 185/135

Scaled – 135/95, knees to chest or double down on hollow rocks!

       

Accessory Work/Recovery

10-12 Reverse Hyper (50% or less for weight)

15 Hip Extensions or Banded Good Mornings

 

**Optional Strength Work Suggested BEFORE class**

Back Squat 6 x 2 @ 80% of 1RM

  • After a good warm-up rest 2-3min between sets.
  • Same weight across all sets.

 

Barbell

Topic: Full movement: Clean and Jerk

Techniques and Drills

Complex 1: CGDL + Muscle Clean + 2 Front Squat

Complex 2: Power Clean + Strict Press + 2 Push Press + 3 Jerk

Complex 3: Hang Power Clean + 2 Front Squat + Push Press + Jerk

Complex 4: Clean and Jerk (2+1)

 

Aerobic Capacity

Teams of 2

“Beach Sand”

3 mile bike (1 works while 1 rests)

8x100m sprints (alternate, each person will complete 4 sprints)

2 mile bike (1 works while 1 rests)

6x100m sprints (alternate, each person will complete 2 sprints)

1 mile bike (1 works, 1 rests)

4x100m  sprints (alternate, each person will complete 2 sprints)