Wednesday, August 22, 2018

STRENGTH

Deadlift (1.1.1.1.1 x 3 sets)

Week 3 of our deadlift cycle.
Just like the previous two weeks, we are again focusing on single pulls off the ground.  If weights felt solid last week, then add 10lbs for men and 5lbs for women to last week's weights. If last week felt really heavy, then use the same weight as last week.   Remember to take 2-3 sec between single lifts and 2-3 min between sets of 5

METCON

2 rounds for time:
 - 10 KB swings 53/35
 - 50' right hand OH carry
 - 10 KB swings
 - 50' left hand OH carry
 - 10 KB swings
 - 50' right hand suitcase carry
 - 10 KB swings
 - 50' left hand suitcase carry

RX+: 70/53