Thursday – Purpose / Achievement

Brief:

– 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.

Strength:

1) Power Clean + Front Squat + Jerk: 8 x 2 @ 70%, every 90s.

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

Metcon:

”Sandstorm”

AMRAP in 10 min:

10 Deadlifts (185, 125)

200 Meter Run

Achievement (225, 155)

E.C.:

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.

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