Strength
1) Deadlift against a band: Heavy 1. Rest 2-3:00.
– 8-10 sets building in weight
– Shoot for 80% of current 1RM (no band)
– Drape band over the bar
– 400+# DL use your second heaviest band
– 300+# DL use a next heaviest band
– Less 300# DL use lighter band than 300+#
– Beginner: No Band, 5 x 5, adding weight if form permits. Reset on each rep. Rest 2:00
2) Squat Cleans + Burpees: Take 5 Minutes and prepare for Metcon. Rest as needed.
Metcon
“Adrenaline”
AMRAP 8 of ascending reps:
2 Burpee Box Jumps (24, 20)
2 Squat Cleans (135, 95)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round. Score = total reps completed
L3: (115, 75)
L2: (20, 15) (95, 65)
L1: (Burpees) (75, 55)
Beginner Option:
4 Rounds, Rest 60s:
6 Burpees
6 Russian KBS
6 Goblet Squats