General
1:00 Row
1:00 3 inch worm + 4 Spiderman (AMRAP)
3 rounds
_________
Specific
5 Hip down push up
5 kneeling push up
5 Push Up
4 Step up burpee (step feet to hands)
3 Jump up burpee’s
4 Bar facing Burpee
_________
5 Deadlift
3×5 Building to first deadlift set.
Build to a heavy double deadlift. The goal is to build well past the final weight of the metcon today.
RXconditioning:
20 Barfacing Burpee
40 Deadlift (135/95lb.)
20 BFB
30 Deadlift (225/155lb.)
20 BFB
20 Deadlift (275/185lb.)
20 BFB
10 Deadlift (325/205lb.)
Goal time: Sub 15:00
Cap: 18:00
Intermediate:
20 Barfacing Burpee
40 Deadlift (95/65lb.)
20 BFB
30 Deadlift (135/95lb.)
20 BFB
20 Deadlift (185/125lb.)
20 BFB
10 Deadlift (225/155lb.)
Baseline:
10 Barfacing Burpee
25 KB Deadlift (15/10lb.)
10 BFB
20 KB Deadlift (25/15lb.)
10 BFB
25 KB Deadlift (35/20lb.)
10 BFB
10 KB Deadlift (45/35lb.)
(6:00)
3×10 Lateral bridge twist (– YouTube)
Today we kick the week off with a burner! The posterior will feel every bit of today. We first build to a heavy double to prime the body, build some strength and really help assess the loads we should select through the metcon. As you work your way down through the weights, you should be able to link 10-15 reps at weight 1, 5-7 reps at weight 2, 3-4 reps at weight 3, 2-3 reps at weight 4. If the loads prescribed are relatively light for you, then burn it down.