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.  If you've been here for the previous weeks then you're trying to hit a higher number than you did the first 4RM.

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 (AMRAP - Rounds and Reps)

14 AMRAP

15 Push Ups
20 KBS 53#/35#
25 KB Reverse Lunges 53#/35#

Rx+
HSPU
70#/53#

Session #2

Gymnastics

Metcon (Time)

Core

L1
accumulate 5 min plank hold

L2
accumulate 5 min ring plank hold

L3
accumulate 7 min ring plank hold

Weightlifting

Seated Good Morning (4x12)

Bitch Work

Metcon (Time)

5 RFT

15 Burpees
50 DU

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