Session #1

Warm-up

Coaches Choice

Weightlifting

Deadlift (Heavy 6)

Trying to establish a Heavy 6 Rep Deadlift.

1x12@0:00
1x10@2:00
1x8@4:00
1x6@6:00
1x6@8:00
1x6@10:00
1x6@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 6.  If you've been here for the 4 rep and 5 rep then you're trying to hit the same number today that you did the previous two 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 (AMRAP - Reps)

12 AMRAP
KBs Swings (53#/35#)
10-20-30-40-50-etc
Box Jumps (24"/20")
15-15-15-15-15-etc

Rx+
70#/53#

Session #2

Gymnastics

Metcon (AMRAP - Reps)

General Pulling

L1
5x3-5 L-Sit Ring Pull Ups + ME Ring Rows (feet even with rings)

L2
5x2-5 Strict Pull Ups + ME Kipping/Butterfly Pull Ups

L3
5x3-5 Strict C2B + ME Kipping/Butterfly C2B

Weightlifting

Back Extensions (4x12)

Starting at the neck and curling each vertebrea down till your all the way down.

Bitch Work

Metcon (Time)

D-Ball Grace
80#/50#

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