Strength
4 Sets of:
Dead-Stop Deadlift x 5 @ 75%
15 V-Ups
MetCon
“I’m on Fire!”
Rx
400m Run
24 Kettlebell Goblet-Hold Lunges 53/35
12/12 Single-Arm Kettlebell Push Press 53/35
400m Run
25 Toes-to-Bars
400m Run
24 Kettlebell Goblet-Hold Lunges 53/35
12/12 Single-Arm Kettlebell Push Press 53/35
L2/L1
35/20lb for Kettlebell movements
25 Knees-to-Chest
Barbell
7 Sets of:
Snatch Balance x 2
Build to moderate weight while focusing on positioning
4 Sets of:
Push Press x 5 @ 70%
3 Sets of:
Hang Power Clean x 5 @ 70%
Today we got some good ol’ dead-stop deadlifts super-setted with V-Ups. You may be wondering why we are only working at 75%, when back squats were at 100% on Monday. A couple reasons for this. First, going very high percentages on both of these lifts can lead to central nervous system fatigue, causing both lifts to suffer. Second, I have found that keeping deadlifts between 70% and 80% while increasing the percentage on back squats leads to improvements in both lifts. Although these lifts involve different movements, they involve a lot of the same primary movers (muscle groups). The V-Ups will improve core strength and stability while granting you more core awareness and control.
The goal of today’s MetCon is to move quickly. Keep transition times short and be consistent with your movements. The toughest transition will be going from the last set of KB Goblet-Hold Lunges into the Single-Arm KB Push Presses. If you’re really attacking this workout you should feel like your legs have minimal “pop” on these push presses. Hunker down and grind those reps out.