Thursday, October 6, 2016
Warmup & Mobility:
Skills & Strength:
Deadlift - Cycle 2 Week 1: 5|3|1 (base off your original 100% not your 90%)
5@65, 5@75, 5+@85
DO NOT READJUST YOUR 1RM, not even if you were one of those people who decided to find a new 1RM in the last cycle because you “knew” it had to be more than what you were doing…
Metcon
11 Minute AMRAP
1 Box Jump
5 Kettlebell Swings
2 Box Jumps
5 Kettlebell Swings
….
Increase 1 Box Jump and always stay at 5 Kettlebell Swings.
Cool Down/Cash Out
Fitness:
16/20 Inch Box
12/16 KG KB
Performance:
20/24 Inch Box
16/24 KG KB
Competition:
24/30 Inch Box
24/32 KG KB