Wednesday, 8/26
August 25, 2020
Friday, 8/27
August 27, 2020
Warm Up
3 Rounds
5 Hanging Scap Retraction
10 Hips to Wall
5 Squat to Bootstrapers
10 Jump Squats
Strength
Deadlift
Prep:
1×10 RDL w/Bar
3 sets of 5 Deadlifts working up weight
Every 3 Minutes for 21 Minutes (7 Sets)
Set 1 + 2: 3 Reps (55-60% 1rm)
Set 3 + 4: 3 Reps (65-75%)
Set 5 – 8: 3 Reps (80 + %) work up to 3 rep training max
Increase the weight every set as long as technique is solid – no tempo, reps should be touch and go and any grip is allowed
Met Con
Prep:
2×6 Kip Swings+ 6 Step Ups
1×3 Pull Ups+ 6 Box Jumps
For time (8 Minute Cap)
21-15-9
Pull Ups
Box Jumps
Pull Up scaling:
Scale up to Chest to Bar
Scale Reps to 14-10-6 or 7-5-3
Jumping Pull Ups
