How did your first week back go? Starting to find your consistency again? Did you get any of the accessory work in?
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds with a 5 min cap
20t walking lunges
15 empty bar deadlifts
10 push-ups
Mobility
Spend some time stretching the posterior chain
Strength
A. Deadlift – 3×3; build to a really heavy weight for 3 reps and stay across
B. Standing vertical jump – 5 attempts at a max height
After you complete the deadlift you need to record a vertical leap. Find a place on the wood wall and grab a piece of chalk. Make a mark as high as you can by raising your arm and then jump as high as you can and make a mark. Measure the distance between the 2 lines and record the biggest in Wodify. You get 5 attempts.
WOD
“Away Message”
2 min AMRAP
16/12 cals AB
ME walking lunges in time remaining
Rest 2:00, x5
This one will be fun. A balance between pushing and pacing. Consistency wins.
