Monday, feb. 19

Strength:

Deadlift 5-3-3-2-5

Use the heaviest weight you can for each set.

Athlete Instructions

Set 1: 70% 1RM

Set 2: 75% 1RM

Set 3: 80% 1RM

Set 4: 85% 1RM

Set 5: 5RM

Complete sets every 3 mins.

"Quicksand"

For time:6 rounds of:

6 Dumbbell Burpee Power Cleans, 50/35 lbs

36 Double Unders

-- then --

4 rounds of:

12 Dumbbell Deadlifts, 50/35 lbs

12 Lateral Burpee Over Dumbbells

Athlete Instructions

Time Domain: 11:00-15:00

Time Cap: 16:00 minutes

Athlete Notes

Primary Objective: Complete each segment in under 8:00 minutes

Secondary Objective: Maintain unbroken movements throughout

Stimulus: Posterior Chain / Anaerobic

RPE: 8/10