Thursday, April 12th
Strength: Final week of Front Squat/Sumo Deadlift. Loading today may be a little slower than last week, but overall you should still be able to be efficient on each set. Take 3 sets to warm-up. This work should be done every 45-60s and fast-paced.
Metcon: Testing piece today should be completed as fast as possible, 90% effort throughout with the lateral burpees done at near maximal effort. Deadlifts should be capable of being done in 3 sets or less.
Speed Front Squat: 3 x 3 @80%, every 60s.
Wide Sumo Deadlift: 3 x 3 @80%, every 60s.
– Reset on each rep.
45 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees
L3: (185, 125)
L2: (155, 105)
L1: (90s Max Cals on Rower) (135, 95) (Regular Burpees or Squat Thrusts)