TUESDAY 4-16-19

WARM UP

400m run

1inchworm + push up(5,4,3,2,1)

10 Cossack squat

10 v Ups

 

 

LUNGE FLOW

 

Strength

Sumo deadlift –3-3-3-3-3-3-3-3-  3+

9 x 3, 1 x 3+ @ 62.5-67.5% (3+ RIR on 1st set), EMOM

then

B1. Alternate sets of B1 / B2 until all sets complete

B1. Strict press – 3 x 6, 1 x 6+ @ 77-82% (2-3 RIR on 1st set), rest 1 minute before B2

B2. Prone DB row – 3 x (8 – 12) @ RPE 8 (2 RIR on the 1st set), rest 2 minutes before B1

Notes (A).

– Choose a weight within the % range (62.5-67.5%) that you could do 6+ reps with, then stick with it for all the sets.

– The final set is a “+” set = AMAP with good form (leave at least 1 RIR).

– The weight should feel almost too light at first and allow you to push for a big final set.

Notes (B1). The final set is a “+” set = AMAP with good form (leave at least 1 RIR).

Notes (B2). You can increase the weight from set to set

 

WOD 12 min amrap

10 Box jump  24/20

10 Alternating Reverse Lunges with KB Goblet Hold 53/35

10 pull ups

 

 

 

 

 

 

 

 

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