Wednesday November 12th

Wednesday

A. Every 2:00 x 5 sets (week 3 of 3)

5 Deadlifts

Note: Next week we will be progressing to 3s. The goal for todays set is to be between about 65-72%, but more important than the exact % is that you try to go a little bit heavier each week. The focus should be on maintaining perfect position and control, that means a controlled descent and minimising bounce off the floor, no raising your hips early, no rounding your shoulders forward. Think about driving your feet through the floor, and your hips and shoulders rising at the same time. A more narrow foot stance with your toes pointed forward is the most comfortable and strongest position to pull from for most.

B. 4 Rounds

3:00 Work/ 1:00 Rest

12 Single Dumbbell Strict Press (50,35)

12/9 Cal Bike

12 Single Dumbbell Farmers Hold Walking Lunges (50,35)

AMRAP: Cals on Bike in remaining time