| a) WARM UP:
5 rounds for quality reps:
- 5 squats
- 5 lunges per leg
- 5 banded good mornings
- 5 jumping jacks
- 5 sit ups
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| b) STRENGTH: DEADLIFT
Take 12:00 min to build to a Heavy Set of 2
Not a 2-Rep Max, but a heavy, well executed set of 2 repetitions.
- Set #1 – 5 Reps @ 60% of 1RM Deadlift
- Set #2 – 4 Reps @ 65%
- Set #3 – 3 Reps @ 70%
- Set #4 – 2 Reps @ 75%
- Sets 5+… Use remaining time to build to a heavy single we will be using for the wod coming up.
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| c) WOD:
20 min AMRAP:
- 1 Deadlift (345/225**)
- 10 Toes to Bar
- 15 Bar Facing Burpees
** Stimulus today is a heavy, but not a max effort deadlift. Looking for a loading that would allow for 5 reps touch and go, if we were to try when fresh. |
d) ACCESSORY:
- Double unders – work on them for 5 mins
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e) POST-WOD RECOVERY:
- Roll T spine and quads, adding 2 min pigeon per side and tactical frogs
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