Friday 07.12.2019

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Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Tempo Deadlift Triples EMOTM (:90)
Warm up as needed with 3-5 sets x 3 reps (climbing weight) before completing the following workload for the Deadlift.

Every :90 seconds for 7 Rounds
3 x Deadlift (sets at same weight;60-70%)

Notes: Maintain a controlled (eccentric; negative) descent for longer than the concentric  time per repetition. Scale to lighter load or two rep sets to ensure this is possible and sustainable with sound technique.

Post scores to comments.

4 Rounds for max reps possible
:30 x Toes-to-Bar
:20 x Rest/Transition
:30 x Push Press (75/55lbs)
:20 x Rest/Transition
:30 x Barbell Row (75/55lbs)
:20 x Rest/Transition
:30 x Burpees
:60 x Rest/Transition to next Round

Notes: Scaling for movements and technical applications of movements in a Metcon will be reviewed during the whiteboard brief.

Post total repetitions scores to comments.

Samy Daghir

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