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#