Warm up:
Minutes 1 - 5 - 9 Fifty Double unders
Minutes 2 - 6 - 10 Twenty Pistol Squats
Minutes 3 - 7 - 11 Ten toes to bar
Minutes 4 - 8 - 12 Five strict pull ups
Skill:
We are maxing this week, so no skill
Strength:
3x5 light weight
1x3 at about 70%
1x2 at about 80%
3 to 5 single reps - shooting for NEW max
Back squats
Metcon:
20 min Cap
55 deadlifts 102.5/80kg
then
10x
5 pull ups
10 push ups
15 air squats
*** if you get through 10 rounds start back on deadlifts
No comments:
Post a Comment