Weightlifting
Deadlift
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts
Perform these with PERFECT posture and mechanics.
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Metcon
“Lucky Sevens” (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24/20″)
7 Burpees
7 Kettlebell Swings (24/16 kg)
7 Box Jumps (24/20″)
7 Burpees
7 Kettlebell Swings (24/16 kg)