Session #1

Warm-up

Coaches Choice

Weightlifting

Deadlift (Heavy 4)

Trying to establish a Heavy 4 Rep Deadlift.

1x10@0:00
1x8@2:00
1x6@4:00
1x4@6:00
1x4@8:00
1x4@10:00
1x4@12:00

Treat the first three sets as moderate warm up sets.  Your 10RM is roughly your 75% so start below that and build.  You want to be at a decent weight by the time you get to your first set of 4 to have a number to build off in the coming weeks.

Lock in a tight back and squeeze your scaps before you begin the movement.  Adding 10# is not worth breaking down in form.  Keep everything tight and drive through your feet pushing the ground away instead of lifting the bar.

Metcon

Metcon (2 Rounds for reps)

6 AMRAP

7 Power Cleans 155#/105#
14 Wallballs 20#/14#

Rest 2 min

6 AMRAP

14 Box Jumps 24"/20"
7 Deadlifts 155#/105#

Rx+
205#/145#

Session #2

Gymnastics

Handstand Push-ups (10 EMOM)

L1 - 10 Pike HSPU

L2 - 5-10 Kipping HSPU

L3 - 5-10 Strict HSPU

Weightlifting

Reverse Hypers (4x12)

Bitch Work

Metcon (8 Rounds for time)

8 Rounds
40/30 cal row
rest 90 sec

Comment