Tuesday, October 23, 2012

Oct 23, 2012

Strength:
Deadlift 5 x 3
(this means 5 sets of 3 reps) You will not do the same weight across all sets. Instead, the natural progression is to increase weight as you go, resting 2-3 minutes between sets. The idea here is to get strong. You don't get strong by just going through the motions. The work must be very challenging. With that being said, there is a point at which the loss of proper mechanics, and the risk of injury outweighs the potential benefit. So as a coach, I demand both proper execution of the lift, and a challenging amount of weight on the bar. If you're not approaching the point where form begins to break, then you probably need to add some weight. 
MET-CON: 
3 Rounds for time of:
Run 400 meters
7 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 7 reps
95 pound Thruster, 7 reps
Today's Results

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