Wednesday, july 27

Wednesday, July 27:

Strength:

Deadlift : 4 @ 80%, 4 @ 80%, 3 @ 85%, 3 @ 85%, ME @ 85%

Deadlift 1x4 at 80% 1RM

Deadlift 1x4 at 80% 1RM

Deadlift 1x3 at 85% 1RM

Deadlift 1x3 at 85% 1RM

Deadlift 1xME at 85% 1RM

**Complete sets every 3 mins for 15 mins**

"Epcot"

4x RFT, every 3 mins: Deadlifts and Echo Bike Calories

4 rounds, each round for time, of:

11 Deadlifts, 225/155 lbs

9/7 Echo Bike Calories

7 Deadlifts, 225/155 lbs

7/5 Echo Bike Calories

*Go every 3 mins.

** Goal: 75-90 secs per round

The focus today is on developing sprint capacity and really targeting workouts for time that are in the range of 3-5 mins in duration. By creating an interval session that is roughly 1:1 work to rest with the working sets being in that 90 sec range, we are able to accumulate more and more time at that near max effort range. We should choose a weight that allows for unbroken sets while maintaining quality form.

L2: 185/125

L1: 11 Deadlifts, 55% 1RM

8/6 Echo Bike Calories

7 Deadlifts, 55% 1RM

6/4 Echo Bike Calories