Tuesday, June 12th

A.

STRENGTH:

Every 2 Minutes, Deadlift 5 Repetitions @ 80% 1 Repetition @ 86% 5 Repetitions @ 83% 1 Repetition @ 89% 5 Repetitions @ 86% 1 Repetition @ 92% Building upon last week.

B.

METCON:

For Time: 50-40-30-20-10: AbMat Sit-Ups 21-15-9-6-3: Calorie Row 10-8-6-4-2: Deadlifts (275/185)

The flow of today’s workout goes from 50 AbMat Sit-ups to 21 Calorie Row to 10 Deadlifts and so on. The weight on the deadlift should be a weight that athletes could complete 10+ repetitions unbroken when fresh. Within the workout, athletes can look to complete each set of deadlift in no more than 2 sets.

With 150 total sit-ups, this station can’t be considered a rest due to the pure volume of work, but it is a break from breathing heavy. The time to breathe heavy is the row. The faster the pace, the quicker the calories accumulate. Athletes want to balance their pace on the row with being able to get off the seat and complete the deadlifts in 1-2 good sets. It’s ok to push the limits on the barbell knowing that the deadlifts and the sit-ups have little to no interference. Once back on the AbMat, consistent movement by utilizing the short break at the top is the name of the game.


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