21
11 '18
Strength
Tempo deadlifts
3-3-3-3-3
*3sec up, 3sec down, touch and go
METCON
10min AMRAP
L-pull ups*
50ft dumbells front rack lunges 50/35 (25ft length, 5ft = 1rep, open standards for holding the dumbells)
*Rep scheme for the the L-pull ups goes like this
2-4-6-8-10-12-14-16… keep adding 2 reps after each completed rounds
Weightlifting W4D2
5 sets
1 power clean + 2 jerks
Clean grip deadlifts
3×3
Back squats
5×3
Accessory work
Shoulder of steel
Crossover symmetry
3 sets of 3 exercises of your choice
Weightlifting
30 barbell snatch grip behind the neck press
Gymnastics
Accumulate 1min of bottom pistol hold each leg
Core
30 GHD med ball sit ups
30 GHD med ball back extensions
