STRENGTH
Sumo Deadlift 5×5 As Heavy As Possible No Bounce – Silent Strength Accessory (Super set)
A. Strict Pull Ups 3x8
B. Seated One Arm DB Press 3x8 each arm TEMPO 3111
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1st number: Eccentric (coming down)
2nd number : Isometric bottom
3rd number: Concentric (going up)
4th number: Isometric top
METCON
3 Rounds: Run 400m 12 Deadlift 275/155lbs 21 Dips
WARM-UP Run or Row 400 meters 10 Jumping Jacks 10 Arm Circles (both directions) 10 Push-Ups 10 Arms Across the Chest 6 Ring Dips 8 Ring Rows 10 Lunges w/ Twist 15 Sit-Ups :60 Jump RopeM METCON Row
Warm Up - Upper / Lower 3 Rounds 1 x Body Blaster (Burpee, Pull-up, K2E) 10 x Squats 10 x Push-Ups 10 x Sit- Ups For Time 20 Pullups 20 Push Press 95/65, 115/75RX+ 20 Situps 40 OH Lunges 45/25 plate*
SKILLS 11 minutes to work on Double Unders FUNCTIONAL BODYBUILDING 1a.) Front Squat 5x 10,8,6,6,6 (2 sec Tempo) 1b.) Straight into 10 Air Squats ( 3 sec Tempo) 2a.) Barbell Bulgarian Split Squats 4x 8