MONDAY
| Strength
For load: 8-8-6-6 Sumo deadlifts *Perform a new set every 2:30
Today’s sumo deadlifts should see inexperienced lifters learning the subtleties of the sumo VS conventional deadlift, whilst advanced lifters should seek a hypertrophic effort and progress load through 4 well-loaded sets |
| WOD
3 x 5 min AMRAPs: 500/400m Row 100 Double-unders Max sumo deadlift high-pulls 43/30kg in remaining time *Rest 2:30 between AMRAPs
Rx+: 52/35kg Active: 70 Double-unders, 35/25kg Lifestyle: 400/300m Row, 100 Single-unders, 20/15kg
The workout should see rows and skipping in around 2:00 each, leaving 1:00 on the barbell each round. |