HEAVY
This is our last day of a REALLY heavy week of lifting. Hang in there for more day and really try to hit those percentages on your deadlift! Also, go as heavy as you can on the bent over rows. You should be approaching failure by that 6th rep. This will ensure we are hitting the intended stimulus for the training day/week! Finsihs strong friends!!
WARM UP – 6 TO 8 MINUTES
MOBILITY – THORACIC MOBILITY/BACK FOAM ROLL
MUSCULAR STRENGTH – DEADLIFT DAY!
1. DEADLIFT- 3-3-2-2-1-1 @ 90-95%
-EVERY 2 MINUTES
2A. SINGLE ARM DB BENT ROW- 3 X 6 EACH ARM AS HEAVY AS POSSIBLE
2B. BENCH REVERSE HYPERS- 3 X 15
METABOLIC CONDITIONING – PARTNER WOD!
15 MINUTE AMRAP:
5 THRUSTERS
10 RENEGADE ROWS
15 TOES TO HANDS
*ONE PARTNER COMPLETES A FULL ROUND BEFORE SWITCHING
**OTHER PARTNER MUST BE HOLDING A PLANK
OPTIONAL EXTRA- BICEP CURL DROP SET
2-3 ROUNDS
5 DROPS, 10 REPS AT EACH WEIGHT
STRETCH/COOL DOWN-
BAND HAMSTRING STRETCHES
