Date: Friday, July 26
Warm-Up & Mobility: coaches choice
Strength: 3 Heavy Triples
Deadlift 3×3 (Trap Bar or Straight Bar)
Good long warm-up> Working sets should be between 70% to 85% of 1RM.
Super Set: 8/8 Single Arm Kneeling Shoulder Press
Conditioning: “Glorious Cheese”
10 Deadlift (95/155/225)
15 Burpees H:burpee to box
45 DU H: 2:1 singles
Guide: 5-9 rounds
Scale Up: none
Coaching Notes: Conditioning; every round starts with deadlifts, brace your core on every pull and only do the reps Touch and go as long as you are able to keep the bar close. Step down step up on the burpees to keep moving if you feel yourself getting sloppy or fatigued.
Cash Out: 500’ Farmers Carry + 20 Sandbag Bearhug Squats
HPT: 3x 15 DB Rows + 30 Banded Tricep Extentions