April 5, 2019

April 5, 2019

4/5/2019

Warm-up
Warm-up
2 Rounds of:
8 Russian KBS (moderate weight)
6 Air Squats w/ 3s hold at the bottom
4 Samson Stretches w/ 3s hold each leg
Then with a barbell/DBs/KBs
2 Rounds of:
5 Front/Goblet Squats
5 Goodmornings
5 Ultra Wide Sumo Deadlifts
*Add weight + Repeat

Weightlifting
Front Squat (4 x 3 )
SPEED Front squats @75% every 60 seconds

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.

Sumo Deadlift (4 x 3 )
@ 75% every 60 seconds
Reset each rep
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.
Touch and Go Deadlifts (Weight)
1 round of:
8 Touch and Go deadlift with metcon weight 225/155
8 lateral burpees

Metcon
Metcon (Time)
Every 4:00 x 3 Sets:
200m Run
15 Deadlifts (225, 155)
*Score = fastest round
Rx+:(255, 165)

– Metcon: 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 run should be near maximal!

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