Dec 1, 2022

Happy December!! Update: As of now, classes will follow the regular schedule.

Weightlifting:

Complex: Power Cleans and Hang Power Cleans: 1 Rep Max

1x [ 1 Power Clean + 2 Hang Power Cleans + 1 Power Clean ]

Log your best 1 rep max lift.

Athlete Instructions

Take 12 mins to find a max for the day.

The complex must be unbroken.

Strength:

Lifting: Deadlifts and Bench Press

Deadlift 10-8-8-6-6, using heaviest weight per set

Bench Press 5-5-5-5-5, using heaviest weight per set

Athlete Instructions

Complete as- Every 1 min for 15 mins, alternating between:

10-8-8-6-6 Deadlifts

5-5-5-5-5 Bench Press

Rest 1 min

Extra Details

Deadlifts- touch-and-go, start at 90%

10RM Bench Press- start at 75% 1RM and increase to max

Notes

We are keeping things simple today with a classic strength EMOM/superset. The deadlifts today will work off our heaviest set of touch-and-go deadlifts that we have hit over this cycle. By building from a set of 10 reps at 90% 1RM down to a heavier load than we have hit for 6 touch-and-go reps, we will build robust pulling strength from the floor. This will yield huge benefits in week 8 as we test our 10RM again. For the bench press, we want to start at a relatively heavy percentage and build each set to a 5RM.