Wednesday 11.15.2017

Movement Prep

3 sets of:

15 banded good mornings

12 single-leg box step ups (not-working foot does not plant onto box; use height that sets thigh parallel to ground; 12L / 12R)

12 banded half-kneeling Paloff press

 

Strength

Single-leg barbell deadlift

Sport/Fitness:

3x6 (6L / 6R) - +5-10lbs. from last week’s working weight


Life:

4x6 (6L / 6R) - same weight across all sets; +5-10 lbs. from last week’s working weight

-Superset with-

4x3 PVC hurdle jump - tallest possible

 

Metcon

Sport:

For time:

15-12-9-6-3

Deadlift 275/185

Burpee box jump over 30”/24”



Fitness:

For time:

15-12-9-6-3

Deadlift 245/165

Burpee box jump over 24”/20”


 

Life:

For time:

15-12-9-6-3

Deadlift - choose load

Burpee box jump over