Strength
Sumo Deadlift 6×2 @ 70%, then 3×2 @ 80%
Not TNG, reset each lift
Beginner: 5 x 5, focusing on perfect execution
Intent: For the next two weeks we are going to perform Sumo Deadlifts with two different loading parameters. The goal for both is to be explosive but efficiently with hip drive
Beginner: 5 x 5, focusing on perfect execution
Intent: For the next two weeks we are going to perform Sumo Deadlifts with two different loading parameters. The goal for both is to be explosive but efficiently with hip drive
Metcon Prep
Power Snatch + Overhead Squat
Work up to EMOM weight in 3-4 sets. Rest 60s
Work up to EMOM weight in 3-4 sets. Rest 60s
Metcon
10min EMOM
4 TNG Power Snatches (135,95)
6 OHS (135,95)
Rx: 3 reps each (115,75)
L2: 3 reps each (95, 65)
L1: 3 TNG PC + 4 FS (75,55)
Score = Slowest Split
4 TNG Power Snatches (135,95)
6 OHS (135,95)
Rx: 3 reps each (115,75)
L2: 3 reps each (95, 65)
L1: 3 TNG PC + 4 FS (75,55)
Score = Slowest Split
Intent: All rounds today should be manageable in which you’ll be to get in some good work cycling the barbell with small rest intervals after each set. Use a load that is challenging but capable of staying away from bad movement patterns
$ Out
1a) Dimel Deadlifts: 3×20
1b) Banded Plank Row: 3x10ea.
1b) Banded Plank Row: 3x10ea.