Row 10 Cal
DB Death March(light)
Reverse snow angels
Deadlift 7-5-3-5-7, using heaviest weight per set
Shoulder Press 7-5-3-5-7, using heaviest weight per set
*The efficient way to accomplish this heavy day is to intermingle the lifts and perform one during the rest period of the other. Of course, do a thorough warm-up before beginning your true “working sets”. Keep in mind on a heavy day such as this rest a minimum of 3 minutes between sets.
Do your first set of 7 heavy deadlifts and then begin 3 minute rest period before The next deadlift set. During that rest period do your heavy set of 7 shoulder press since it will not interfere with the deadlift. When the rest period expires, then perform your heavy set of 5 deadlifts and then begin your 3 minute rest period before the next deadlift set. During that rest period do your heavy set of 5 shoulder press. continue in this fashion until the strength day is complete.
Use a rack for the shoulder press.
The goal is to get under heavy loading and challenge yourself. However, the word “heavy” is relative to each individual. It does not matter if you have 100 pounds on the barbell or 500 pounds. If it is a heavy weight for YOU then it is appropriate. You are on your own path to success and improvement. Do not get discouraged if others lift more. Focus on yourself.
WOD A & B
A) For time:
50 Burpee Box Jump Overs, 24/20 in
Rest 5 minutes…
B) For time:
50 Bar facing Burpees