Strength:

 As always while deadlifting, we want a stable lumbar spine. A good cue is “Pull the shoulders away from the ears”, to get the lats to engage lats effectively. If you can’t touch your toes, a trap bar, or lifting off plates might be a better option than a conventional Deadlift, or the RDL option as well.  **Talk to your coach!

DEADLIFT AGAINST A BAND 

Build to a 1RM. Rest 3:00

Sets of 4, 3, 2, 2, 1, 1, 1……

– Goal: 5# PR

– Last performed: 11/09/20

Metcon

New Benchmark workout – “Leggplant Rollatini”. Fight for the best position you can on the Front Squats, make the line from the belly button to the solar plexus as long as possible, and drive through your heels to stand up. This will help you breathe, which will obviously make this suck a little less.

12 Front Squats (155/105)
12/9 Calorie Bike or 15/12 Row
9 Front Squats
9/6 Calorie Bike or 12/9 row
6 Front Squats
6/4 Calorie Bike or 9/7 Row
– Goal: HARD effort, go for broke today.

TIME CAP = 6:00

Accessory: BANDED GLUTE BRIDGE

3 x 8-10. Rest 60s.
– hold top of each rep for a 2 count