Warm-up
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Then, 3 rounds
200m row
10 deadlifts
10 bent over rows
10 front squats
*feel free to add a little weight each round of the warm-up
Mobility
Full mobility session.
Strength
A. Front squats – 10×1@40%
Speed focus with tempo; 50X0. Meaning 5 seconds down, no rest at the bottom, explode up and then rack the bar. Again, light/speed day. Stick to percentages because tempo will be strictly enforced.
B. Deadlift – 5×3; building to a moderate set, not exceeding 80%.
Take this time to warm-up for the WOD and a time to get some lifting volume in. Think about the 3rd set as being the weight you plan on using in the workout.
WOD
“Up/down”
AFAP
60 wall balls
40 burpee touches
20 deadlifts (275/185#)
*12 min CAP
Really fast, dirty WOD of the week. 12 minute time cap. Pushing the wall balls here might have a huge impact on the burpees. However, pushing the burpees will have no impact on the deadlifts. So, whats your plan?
