The Rogue Liftoff is 2 days away. If you’re competing or really want to hit that new PR, taking a couple days of rest would be advised. It doesn’t mean to stay home locked in a room and do nothing. Light rowing, casual air bike (if there’s such a thing), come do the workouts but heavily scaled, do the weightlifting today but with an empty bar, pvc pipe or really light weight, basically take it easy. We do a lot of 1RM, sometimes within a cycle, sometimes after a workout or after a couple days of training so in order to truly find your 1RM, you have to rest. You have to allow your body to recover, rebuild your muscle, give your nervous system a break. We just did a 10 week weightlifting cycle, everything leads to this. If you did all the sessions, aim for a solid 5-10 pounds PR.
METCON
For time:
120 double unders
60 pistols
50 knees to elbows
40 squat jumps
30 pull ups
20 strict handstand push ups
Note: BOOM!
Weightlifting
Power clean @65% of 1RM clean and jerk
1-1-1-1-1
Clean and Jerk @80% of 1RM clean and jerk
1-1-1-1-1
Clean pulls @110% of 1RM clean and jerk
1-1-1-1-1
Push press @65% of 1RM clean and jerk
1-1-1-1-1
