How are the Ski Erg meters coming? A good cool-down on that machine will really help with recovery and get us one step closer to our goal.
Warm-up
Spend 2 minutes in Z1
Then, 2 to 3 rounds
20 air squats
15 banded good mornings
10 scorpions
5 inchworms with down dog push-up
Mobility
Posterior chain prep for deadlift wave
Strength
Deadlift wave – 3.2.1, x3
Build from the goal weight backward.
The wave’s from last week went awesome. It was probably because you were not rushed, but also because you guys really prioritized preparation when it came to building out your reps and weights. Make sure take that kind of time again. Look at your target weight and move backward. Because the deadlift is the heaviest lift in our arsenal, bigger jumps can be made in the wave.
WOD
“Out There”
21-15-9
DB thrusters (50/35#)(35/25#)
400m run after each set
Every once and a while a workout comes up where it is time to just work. It is going to be gross, it isn’t going to take all that long, but it probably isn’t going to be a whole lot of fun. However, these workouts provide just as much of an opportunity to get better mentally as they do to improve physically. Your legs will tell you to put the DB’s down, your lungs will tell you to slow down on the run, your shoulders will scream for mercy; what do they know. Push through. Be a wolf.
Accessory Work
4 rounds
A1. Banded reverse hypers – 10 to 15 reps
A2. Weighted sit-ups – 15 to 20 reps
