Thursday – Health


– Strength: Week 1 of Speed work with the power clean + front squat + jerk. Weights should be heavy enough to feel but still practice efficient movement patterns.

– Metcon: Today’s workout is about being efficient with your deadlifts so they do not affect your run mechanics too much. Loading should be relatively heavy, but capable of doing sets of 5/5. Shoot for 80-85% effort.


1) Power Clean + Front Squat + S2OH: 8 x 2.

2) Touch n Go Deadlift : Work up to Metcon weight performing sets of 3 reps. Rest 90s.



AMRAP in 10 min:

10 Deadlifts (135, 95)

200 Meter Run


Tabata, 8 x 20s work/10s rest.

1a) Glute March

1b) Side Plank (alternate sides)

2) DB Reverse Lunges + RDL Combo : 3 x 6 ea. Rest 60s.

Speak Your Mind