Deadlift (20 Minutes to Max of the day )
400m Tire Flip ***Wear old clothes--expect to get DIRTY***
Who is this guy?
Push Press (10 minutes Max for the day )
Back Squat ( 10 Minutes Max for the day )
5 Rounds for time
20 Walking Lunge Steps
5 Box Jumps AHAP
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
2 pood Russian KB Swings
Sprint 100 yards
Complete the following rep scheme with the KB swings. Between each set of reps, complete one 100 yard sprint.
Push Press (1 rep max)
Complete 4 rounds for time:
Push Press @ 65% of 1 RM – Max Reps
Double Unders – 30 Reps
Post total reps completed.
Metcon (AMRAP - Reps)
Complete 5 Rounds for total Reps:
135 lb Pendlay Rows – Max Reps in 30 seconds
Rest 30 Seconds
Lateral Burpees – Max Reps in 30 seconds
Rest 30 Seconds
135 lb Barbell Thrusters – Max Reps in 30 seconds
Rest 1 minute
Have you ever thought about what you should be doing between sets? Besides helping a buddy load the bar or getting more weight. What should you do is never really addressed. Here are some ways to help you improve your lifting.
1. Visualizing - What did you do wrong or right? What did the coach say? What does your perfect lift look like? There are a bunch of different ways to visualize I have been through a bunch and at different times different ways have worked. You will have to find the best way that works for you and it may change.
2. Mobility - Take 30 seconds or longer to work on a nagging mobility issue in between sets.
These will make you a better and normally you would just sit there any way.
See you in the gym,