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Strength Cycle Day 9 – 4/11/14

20110814_valley_crossfit_1041_noise_bullet_bamf.jpg

 

Warm-up:
Coach’s Choice.

Skill:
10-15 minutes of Muscle Up Work

Strength:
Deadlift
Superset w/
Strict Press

Work up to a peak set of three deadlifts FOR SPEED. Use between 60-80% best 1RM deadlift. Perform 8 sets; only increase the weight only if the last rep of each set is as fast as the first two reps.

Superset all eight sets with a set of three reps strict press from floor

Bonus work(to be done after metcon): EMOM six pull-ups for 6 minutes (weighted, if possible)

Metcon: Courtesy of Mainsite

Jack

Complete as many rounds as possible in 20 minutes of:
115-lb. push press, 10 reps
1.5-pood kettlebell swing, 10 reps
24-inch box jump, 10 reps

 

April 11, 2014 | News | 0

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