Tuesday, May 28th

"Grunt Work" - Week 9.

Today is a slight back-off day on volume. After "Murph" yesterday, we plan on challenging ourselves on the deadlifts today, but we are purposefully looking to stay off the shoulders.

A.

STRENGTH:

Alternating On the Minute x 10: Minute 1 - 15/12 Calorie Row Minute 2 - 5-4-3-2-1 Deadlifts – start at 70-73% Purpose here is to bring a light metabolic challenge to our heavier deadlift reps. Here, we are looking to start our set of 5 reps in the area of 70-73%. Based on feel, climbing between 3-5% per round is a great place to be.

B.

METCON:

“Jelly Belly”

50 Sit-Ups, 25 Cal Bike 10 Deadlifts 40 Sit-Ups, 20 Cal Bike, 8 Deadlifts 30 Sit-Ups, 15 Cal Bike, 6 Deadlifts 20 Sit-Ups, 10 Cal Bike, 4 Deadlifts 10 Sit-Ups, 5 Cal Bike, 2 Deadlifts

*Rx Barbell – 275/185

If completing on a rower today in lieu of a biking complete as 25/20/15/10/5 calories. For simplicity so that we aren't looking towards the white board each round, male and female calories will be the same today.

Stimulus today on the barbell calls for a heavier load, but one that we could cycle readily. A loading that we are very confident we could complete 15+ repetitions unbroken, when completely fresh. What this looks like in the workout, is every set completed with at most, a single break. And more so broken due to metabolic reasons, and less about absolute strength.

This is a slight back off day given “Murph” yesterday, so let’s get some heavier loading on the bar, and move well today.


Featured Posts
Recent Posts
Archive
Search By Tags
No tags yet.
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square
  • w-facebook
  • Twitter Clean
  • Google Clean