9/2/15

WEDNESDAY

Strength: Deadlift

  • 5 x 60%
  • 3 x 70%
  • 5 x 1 x 80% (5 sets of 1) (Rest 1-2 minutes between sets)

MetCon: Partner Battle of the Clubs Prep

  • Every 6 Minutes for 18 Minutes (3 Rounds)...
    • Run 400 Meters
    • With remaining time before the next 6 Minute span starts...
      • AMRAP:
        • 10-10-20-20-30-30-40-40-50-50
          • Partner Wall Balls (20/14) (Partners use same target rotating catch)
          • Partner Weighted Sit-ups (20/14) (Can't drop ball)
          • Stop for 30 seconds rest at 5:30, 11:30, and end at 17:30

Post-Workout: Recovery - Foam Roll/Stretch/Mobility