Strength
1a) Front Squat 4×3 @ 75%
1b) Sumo Deadlift 4×3 @75%
Complete 1A + 1B every 2min
Reset on each rep, not TNG DL
Coach Call Warm Up 3 sets building to 70%
Intent: Week 2 of Dynamic Effort work with Front Squat and Sumo Deadlift. Your weights this week should only be slightly heavier, but all sets should be fast and done every 45-60s. This work should be challenging in terms of consistent output with only short rest intervals. If you’re doing this work right you should be winded.
Reset on each rep, not TNG DL
Coach Call Warm Up 3 sets building to 70%
Intent: Week 2 of Dynamic Effort work with Front Squat and Sumo Deadlift. Your weights this week should only be slightly heavier, but all sets should be fast and done every 45-60s. This work should be challenging in terms of consistent output with only short rest intervals. If you’re doing this work right you should be winded.
Metcon Prep
1 Round
8 TNG deadlifts with metcon weight
8 Lateral Burpees
10s Max Effort Bike
8 TNG deadlifts with metcon weight
8 Lateral Burpees
10s Max Effort Bike
Metcon
Every 4:00 x 4 Sets
15 Calorie Bike/Row/Burpees
15 Deadlifts (225,155)
*Score = fastest split
Rx+:(255,165)
L3: (185,125)
L2: (155,105)
L1: (20s Max Effort Bike) (135,95)
15 Calorie Bike/Row/Burpees
15 Deadlifts (225,155)
*Score = fastest split
Rx+:(255,165)
L3: (185,125)
L2: (155,105)
L1: (20s Max Effort Bike) (135,95)
Intent: Each set should be at 90% effort and highly uncomfortable. Use a weight for your touch n go conventional deadlifts that are challenging to complete all 15 reps UB. Effort on the bike should near maximal! Heads up we are doing a similar tester workout next week so this will give you a good idea how next Friday’s workout should feel.
$ Out
1a) Bird dogs: 3 x 5 each (3 count hold one each rep). Rest 30s. (‘AB’ril)