[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-Hit some warm up reps of the deadlift to the working weight. In-between MWOD areas of need and reverse hyper
-No run/row today
3X Perfect form Waves of 1 rep max Deadlift
Go up in weight in small amounts. Ensure you fight to keep perfect technique. One small fail and you drop weight 10-15kg (wave over) move up again for the next wave.
[accordion title=”S&C WOD”]
2X 6:00 AMRAPS, rest 2:00 between them
0:05 sec wall bar chin over bar hold
10 Knees to elbows
10 Weighted step ups (5 each leg)
-Spend 5 minute working on a goat
-During the cool down either:
10:00 in L-Sit
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
Advanced way to train barbel lifts, try to go heavy and if needs be use more waves. As you progress your perfect form 1RM will equal your 1RM!
Then a wod of movements broken down to their basic elements to ensure you can get strong in those parts. Ready to scale up for pistols, CTBs ans TTBs.