Warmup
Strength
4 deadlifts 80%
4 deadlifts 80%
4 deadlifts82-85
4 deadlifts82-85
4 deadlifts82-85
Wod
for time :
6 rds
3 wallwalks/ inch worm to push
2 rope climbs / 10 strict pull-ups/band
1 cluster 135/95 increase each Rd to find max
Level #2 start
95/65 increase each rd
Score = time + lift
Cluster - squat clean thruster
Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o
Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00
