Strength: Deadlift 5x5 + Max Effort
(increase weight from last week)
Pull ups: Weighted Max Effort, Strict, Kippping, NEgatives, Progressions
MetCon:
3 Rounds
400m run (yes run again...im sorry lol)
12 Back Squats (225/175) (175/125) (125/75) or 65% of 1RM
15 Box Jumps
12/10 of GAINZMASS: 1min max burpees to plate Strength: Front Squat 4x8 @70% Conditioning: 6 Rounds 10 Deadlifts (225/155)(205/135) 6...
12/9: Max Bar hang 12/10: 1 min max burpees to plate 12/11: 1 Min max KBS (55/35) 12/12: Max wall sit 12/13: 1 min Max Goblet Squat Hold...
Strength: Shoulder Press 4x8 @75-80% Conditioning: 10 Min EMOM 4 Push Up + Pull Across (40/25)(35/25) 4 Barbell Power Clean & Jerk...