Fitness:
A. Deadlift: 10-8-6-4-2
*Building to a challenging 2.
B. B. For time:
3 Rounds:
15/12 Calorie Row
15 Front Squats
- 4 minutes rest -
3 Rounds:
15/12 Calorie Row
15 alt Front Rack Lunges
Barbell: (42.5/30kg)
Performance:
A. 12 minutes to complete: Week 5 of your 5/3/1 Deadlift: 5 x 65%, 75% & 5+ x 85%. *Refer to the spreadseet for your specfic increases from the last wave.
B. For time:
3 Rounds:
15/12 Calorie Row
15 Front Squats
- 4 minutes rest -
3 Rounds:
15/12 Calorie Row
15 Overhead Squats
Barbell: (42.5/30kg)
Sweat:
A. OTM x 10:
Odd: 30 sec alt Banded lateral walk
Even: 5 Ab Wheel Rolloits
B. 5 Rounds
4 Min AMRAP, 2 min between
27/21 Calorie Bike Erg
21/15 Calorie Row
15/12 Calorie Ski
Max Calorie Echo in the time remaining
Weightlifting:
(0 - 15 min)
A. Halting Clean Deadlift (upper thigh /1 sec) + Clean: 13 minutes to build to a heavy Then 2 minutes to do 1 + 1 x 90% of todays max.
(15 - 30 min)
B. BTN Push Jerk + Split Jerk: 13 minutes to build to a heavy Then 2 minutes to do 1 + 1 x 90% of todays max.
(30 - 42 min)
C. 12 minutes to complete: Week 5 of your 5/3/1 Deadlift: 5 x 65%, 75% & 5+ x 85%. *Refer to the spreadseet for your specfic increases from the last wave.
If you did this during class:
Build to a challening 3RM Pause Back Squat: Aim to go a bit heavier than last weeks 3.
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