Wednesday, June 20th

A.

STRENGTH/GYMNASTICS:

Deadlift + Strict Handstand Push-Ups

Sets 1-5

Every 90 Seconds Build to Heavy Set of 3 Rep Sumo Deadlift

*After each deadlift set, complete 1 set of handstand push-ups.

(Scale to 20 Second HS Hold)

Sets 6-8

Every 2 Minutes Continue Building in Weight for a Heavy 3 Rep Sumo Deadlift

*After each deadlift set, complete 1 set of handstand push-ups.

(Scale to 20 Second HS Hold)

B.

METCON: On the 4:00 x 4 Sets: 10 Front Rack Reverse Lunges (135/95)

15 Push-Ups

10 Shoulder to Overhead (135/95)

Keeping things varied today by building to a heavy 3-rep Sumo Deadlift. While this may seem like an odd variation of the deadlift. The wider stance also brings the quads and glutes into the picture a little more and may reduce the strain on the lumbar spine. This should be heavy for 3, but not a maximal load.

Following the Sumo Deadlifts, athletes will complete triplet intervals, starting every four minutes. Rounds begin on the 0:00, 4:00, 8:00, and 12:00. The deadlift should be a weight that athletes could complete at 15+ repetitions unbroken when fresh. Score today is the slowest of the four rounds.