Weightlifting
Deadlift (2)
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 80%
*Set 4 – 6 reps @ 90%
*Set 5 – 4 reps @ 95%
*Set 6 – 2 reps @ 100%
Rest 2-3 minutes between sets.
Please remember, this should be based off of previously tested 1-RM, or your estimated 1-RM from the beginning of this cycle.
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 80%
*Set 4 – 6 reps @ 90%
*Set 5 – 4 reps @ 95%
*Set 6 – 2 reps @ 100%
Rest 2-3 minutes between sets.
Please remember, this should be based off of previously tested 1-RM, or your estimated 1-RM from the beginning of this cycle.
Metcon
Three rounds for time of:
800 Meter Run
40 bodyweight lunges (unweighted)
20 Pull-Ups
800 Meter Run
40 bodyweight lunges (unweighted)
20 Pull-Ups