Strength
Sumo Deadlift (1RM, Every 2min complete 5,4,3,2,2,1,1..)
We performed a heavy double on 10/23
Intent: As always, form takes precedence so if you start to lose it end your sets
Intent: As always, form takes precedence so if you start to lose it end your sets
Metcon Prep
Every 90s for 5 sets complete 1 Squat Clean Thruster
Build to metcon weight
Build to metcon weight
Metcon
6 Rounds:
3 Clusters (155,115)
2 Rounds of “Cindy”
1 Rope Climb, 15 ft
Rx: (135,95)
L2: (115.75)
L1: (95,65), 6 ring rows at parallel
3 Clusters (155,115)
2 Rounds of “Cindy”
1 Rope Climb, 15 ft
Rx: (135,95)
L2: (115.75)
L1: (95,65), 6 ring rows at parallel
Intent: Clusters are designed to be heavy and manageable for fast singles.
$ Out
1a) Front Foot Elevated Split Squat on 45# plate: 3×6 ea
1b) Stir the Pot: 3×10 reps each direction
1b) Stir the Pot: 3×10 reps each direction