Friday – Purpose / Achievement

Brief:

– Strength: 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: 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 be near maximal! Score = fastest split. Heads up we are doing a similar tester workout next week.

Strength:

1) Speed Front Squat: 4 x 3 @ 75%, every 60s.

2) Ultra Wide Sumo Deadlift : 4 x 3 @75%, every 60s. – Reset on each rep. – Make sure your athletes are gripping the bar correctly (hand touching the knurling).

3) 1 Round of: 8 TnG deadlifts with metcon weight 8 Lateral Burpees 10s Max Effort Bike / Row

Metcon:

Every 4:00 x 3 Sets:

15 Calorie Bike / Row

15 Deadlifts (185, 125)

*Score = each split

Achievement:(225, 155)

E.C.:

1a) Bird dogs : 3 x 5 each (3 count hold one each rep). Rest 30s.

1b) Half Kneeling Banded High to Low Woodchop : 3 x 10 ea. Rest 30s.

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