friday, aug. 25

Strength:

Seated Dumbbell Strict Press 12-12-12-12-12, using heaviest weight per set

Deadlift 5-5-5-5-4, using heaviest weight per set

Athlete Instructions

Complete as- 15 min EMOM, alternating every min:

min 1: 8-12 Seated Dumbbell Strict Press- dual dumbbell

min 2: *Deadlifts

min 3: Rest

*Set 1: 5 reps at 65% 5RM

*Set 2: 5 reps at 70% 5RM

*Set 3: 5 reps at 75% 5RM

*Set 4: 5 reps at 80% 5RM

*Set 5: 4 reps at 85% 5RM

Drop percentages by 5-8% if you are using your 1RM for today.

"Macho Men"

Every 1 min for 4 mins do:

1x [ 3 Power Cleans + 3 Front Squats + 3 Shoulder-to-Overheads ], 155/105 lbs

-- Rest 1 min --

Every 1 min for 4 mins do:

1x [ 5 Power Cleans + 5 Front Squats + 5 Shoulder-to-Overheads ], 115/75 lbs

-- Rest 1 min --

Every 1 min for 4 mins do:

1x [ 7 Power Cleans + 7 Front Squats + 7 Shoulder-to-Overheads ], 95/65 lbs

Athlete Notes

Primary Objective: Completion

Secondary Objective: Unbroken

Stimulus: Barbell Cycling / Grip & Shoulders

RPE: 8/10

Inspired by the Classic Workout “Macho Man” Your goal is to try and complete all the desired reps unbroken within the min. If you won’t be using the prescribed weights today, make sure to start at something heavy and then reduce the loading gradually to finish on a light load. But make sure you can always cycle the barbell for touch-and-go sets.