Strength:

Just like last week’s rep scheme, building to a heavy 2+ AMRAP set with an Elevated Deadlift. As always while deadlifting, we want the back tight. Pull the shoulders away from the ears in order to engage the lats effectively, and drive through the heels.

 

ELEVATED DEADLIFT

10-8-6-4-2+. Rest 3:00
– Use 1 #45 plate to elevate the barbell
– Goal: Heavy 2+ (AMRAP) set – goal of this is to perform 2-5 reps with a heavy load for the 2+ set. This doesn’t have to be a 2RM either.

Metcon:

Benchmark piece “Simple Man”, last tested on 6/22. Anytime we have a “complex” as part of conditioning piece (a series of movements strung together) there is a huge reliance on anaerobic systems – this means the primary fuel sources will deplete FAST so having strategic bouts of rest is important. Loading for this particular piece needs to be challenging, but not too challenging so that you’re NOT able to complete sets of 4-7 reps at a time.

“SIMPLE MAN”

For time:
15-10-5
Power Cleans (155, 105)
Front Squat (155, 105)
– Last tested – 6/22

TIME CAP = 8:00

Accessory Work

BANDED PULL-THROUGH

3 x 25. Rest 60s.