wednesday, aug. 30

Strength:

Alternating Back Rack Reverse Lunge

12-10-8-6

Athlete Instructions

Instructions

6 L/6 R

5 L/5 R

4 L/4 R

3 L/3 R

Complete sets every 2 mins.

Start at 100% of your 10RM/leg and increase weight by feel today.

Today, the reps will be done as alternating reps and to stay on the back for 12 then 10 then 8 then 6. Each set will be done on a 2 min clock with the goal of getting heavy today for the final 6 reps (3/leg). Keep the chest tall, legs should remain around hip to shoulder width on the lunge and focus on driving through the hip flexors as we stand back to center.

"Dream House"

Complete as many rounds as possible in 14 mins of:

2/1 Legless Rope Climbs

4 Deadlifts, 315/205 lbs

8 Pistols

Athlete Instructions

Goal: ~7 rounds

Athlete Notes

Alternating rounds on Pistols as round 1, Complete 4/4, then round 2 as 8 alternating. On the 4/4 set, we are looking to have the non working leg never touch the ground until the 4 reps are completed.

Primary Objective: Legless Rope Climb Efficiency

Secondary Objective: Maintaining a pace of under 2 mins per round

Stimulus: Posterior Chain / Grip

RPE: 7/10