Strength:

Two strength pieces today, starting with an 8RM Front Box Squat, look to improve on last week’s weight by a few Lbs. Proud posture, and try to lengthen the distance between the sternum and the navel as much as possible. Screw your feet into the ground hard on each ascent. This is a finer point, but when doing RDLs (or any deadlift), we can help maintain a neutral spine by keeping the neck neutral. The distance between the chin and the chest should remain unchanged.

FRONT BOX SQUAT 

8RM in 4 sets. Rest 2:00
– Exceed last week’s 8RM by 5 lbs.

Romanian DeadLift

4 x 10-12. Rest 90s.
– 1 Warm-up set, working weight should be a bit heavier than the Front Box Squat weight you just finished with.

 

Metcon:

Start off with a slightly uncomfortable 400 Meter Run and then go for broke on your bear complex 90-95% effort. Look to complete 15+ reps.

“BEAR GRYLLS”

Against a 7:00 Clock
400 Meter Run or 500 Meter Row or 1000 Meter Bike
Remaining time: Max Bear Complex (135, 95)

*Score = total reps.
– Goal: Tough effort on the run, pain cave effort on the Bear Complex. 15-25 reps
– Last tested: 11/16/20