Wednesday, April 17th

Starting our Wednesday with some work on the barbell. Deadlifts to start. Conditioning comes next, with four movements: biking, burpee box jump overs, dumbbell deadlifts and dumbbell squats.

A.

STRENGTH:

Every 2:00 for 6 Sets:

Deadlift 3 x 74% 1 x 81% 3 x 74% 1 x 86% 3 x 74% 1 x 91% Week 3, increasing by 2% on all lifts today from last week's effort. Final week before advancing to a slightly different repetition scheme.

B.

METCON:

18 Minute AMRAP: 21/15 Calorie Bike 15 Burpee Box Jump Overs 15 Dumbbell Deadlifts (50's/35's) *video below 15 Dumbbell Front Squats (50's/35's)

Stimulus wise on the weight, we are looking for dumbbells that we are confident we could complete 21+ squats with unbroken. We can rack the bells on our shoulders however we please. Just like the Open standard, it can rest in the racked position on top of the shoulders, which is the most stable position allowing our shoulders to relax.

On the bike, this is our pacer. Naturally, we want to use our arms on the bike, but let's take the conscious reminder to our body to use more legs today.

Dumbbell Deadlift