thursday, oct. 12

Strength:

1x [ 10 L/10 R Back Rack Reverse Lunges ]

Athlete Instructions

Establish a 10 L/10 R max in 12 mins.

1:00 Rest between legs is allowed.

Notes

We are working on retesting where we are from week one with the goal of improving by 10-20lbs, 5-10kg here. We have put a lot of time into developing the legs and evening out any asymmetries, now is the time to test it.

"The Way I Am"

Every 1 min for 16 mins, alternating between:

max rep Strict Pull-ups

10 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

Dual KB Front Rack Carry at 70/53lb 100 ft

Rest 1 min

Athlete Instructions

Dumbbell Box Step Overs- dual dumbbell

Athlete Notes

Primary Objective: Complete 50%+ of your max unbroken strict pull-ups within the max effort minute. Noting that these do not have to be unbroken today.

Secondary Objective: Complete each of the other two movements in 40 seconds or less

Stimulus: Upper Body Pulling + Lower Body Unilateral Strength / Muscular Endurance

RPE: 7/10