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Strength Cycle Day 15 – 4/18/14

I’ve decided that if I make it to 90 years old, I’m doing this!

Warm-up:
Coach’s Choice.

Skill: 10-15 min
Rope Climb work

Strength
Deadlift
Superset W/
Strict Press (taken from floor)

Work up to a peak single in the deadlift using the following rep scheme: 5, 3, 3, 2, 2, 1, 1, 1, 1. Use between 40-110% of your best 1RM deadlift. Only increase the weight if the lift is FAST.

Superset all sets of the deadlift with a similar progression (5, 3, 3, 2, 2, 1, 1, 1, 1) in the strict press from floor

(again, divide class into 3-person groups by best deadlift, one person deadlifts, one person presses, one person rests)

Bonus work: EMOM five pull-ups for 8 minutes (weighted, if possible)

Metcon:
4 rds
1 min row
1 min box step overs (24/20)
1 min med ball sit-up (20/14
1 min rest between rounds

April 17, 2014 | News | 0

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