fbpx

Workout of the Day

Workout of the Day

4.15.19

Deadlift (On the 2:00 x 6 Sets:)
Week 3, increasing by 2% on all lifts today from last week’s effort. Final week before advancing to a slightly different repetition scheme.

On the 2:00 x 6 Sets:
Set #1 – 3 Deadlifts @ 74%
Set #2 – 1 Deadlift @ 81%
Set #3 – 3 Deadlifts @ 74%
Set #4 – 1 Deadlift @ 86%
Set #5 – 3 Deadlifts @ 74%
Set #6 – 1 Deadlift @ 91%

Snatch Complex (On the 1:30 x 7 Sets:)
1 Power Snatch
2 OHS
1 Hang Squat Snatch

Set #1 – 60%
Set #2 – 63%
Set #3 – 66%
Set #4 – 69%
Sets #5+6+7 – 69-75%, based on feel.

Entire complex is intended to be completed unbroken, but we are allowed to drop after the OHS if a limitation is there. Record all 7 lifts, with the final three being based on feel. Technique over load today.

Metcon (AMRAP – Reps)
7 min AMRAP
400 Meter Farmers carry
25 FR Walking Lunges
AMRAP
Double Unders

(50/35) DB or KB

Leave a reply

Your email address will not be published. Required fields are marked *