Wednesday December 31st

Wednesday

A. New Years Eve

9:00 class only

Deadlift (max out)

Every 2:00 x 7 Sets:

Set 1: 4 @ 67-72%

Set 2: 3 @ 75-80%

Set 3: 2 @ 80-85%+

Set 4: 1 @ 87% +

Set 5: 1 @ 90% +

Set 6: 1 @ 95% +

Set 6: 1 @ 100% +

Notes: Start with a couple sets of light 6-8 reps when working up to your first set of 5 reps, you should feel warm and the movement pattern should feel comfortable by the time you get to your first true building set.

If you hit a pr last week, use today to build up to a mod/heavy single with good bar speed. When the bar starts slowing down off the floor call it. We will deload next week.

B. 5 Rounds:

1:30 Work/ 1:00 Rest

10/7 Cal Echo Bike

12 Wall Balls (20/14lbs)

Max Rep Pull Ups

Score is total pull ups over the 5 rounds