Thursday, April 5th
Strength: Week 2 of Dynamic Effort work with Front Squat and Sumo Deadlift. Your weights this week should only be slightly heavier, but all sets should be fast and done every 45-60s. This work should be challenging in terms of consistent output with only short rest intervals. If you’re doing this work right you should be winded. Make sure you reset on each deadlift rep (not touch n go).
Metcon: Each set should be at 90% effort and highly uncomfortable. Use a weight for your touch n go conventional deadlifts that are challenging to complete all 15 reps UB. Effort on the row should near maximal! Score = fastest split. Heads up we are doing a similar tester workout next week so this will give you a good idea how next Friday’s workout should feel.
Speed Front Squat: 4 x 3 @75%, every 60s.
Wide Sumo Deadlift: 4 x 3 @75%, every 60s.
Every 4:00 x 3 Sets:
15 Calorie Row
15 Deadlifts (225, 155)
*Score = fastest split
L3: (185, 125)
L2: (155, 105)
L1: (12 Calorie Row) (135, 95)