Wednesday – Purpose / Achievement

Brief:

– Strength: Dynamic effort work today. Take 3-4 sets and build to work weight for box squat then perform sets of 3 every 60s. This should segue right into speed deadlifts performing 1 rep every 30s.

– Metcon: Benchmark workout that will challenge your lunges and hips. Try to complete UB reps for as long as possible with your deads but make sure you’re staying neutral and not sacrificing your spine.

Strength:

1) Wide Stance Box Squat: 8 x 3 @ 60%, every 60s. – Use about a 15″ Box (parallel)

2) Speed Deadlift: 6 x 1 @ 70%, every 30s.

Metcon:

“Chuck Taylors”

AMRAP in 8 min:

10 Deadlifts (185, 125)

10 Burpees

L3: (225, 155)

Compare to September 11th.

E.C.:

Band Volume Accumulation:

50 Banded Hammer Curls

100 Single arm banded pushdowns (50 each)

*2 Sets each side banded alphabets

 

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