August 15, 2022

August 15, 2022

8/15/22

Weightlifting
Deadlift (Weight)
Build to a heavy single between 80-90%
Then,
3×5 @ 75-80% 1RM

Rest 3-4 minutes between set

*Within 1 Min of each set, perform 3 seated box jumps for maximal power. Sit on a box at approximately parallel and jump to a taller box for maximal explosiveness.

Metcon
Metcon
Choose one of the following and perform as an E2MOM Capacity building session.

Every 2 Min for 5 sets, perform 1 smooth set of
-Strict Banded Pull Ups (10-15 reps)
-Push Ups (10-25 Reps)
-Ab mat or GHD Sit Ups (10-25 reps)
-1:00 weakest machine

*Athletes wishing to perform
higher skill movements such as
muscle ups or kipping variations
must consult with a coach first.

AVOID: HSPU, Ring Dip

Extra Work
Metcon
3 Rounds

3:00 Echo Bike, Average Pace
Rest 6:00

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