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Workout of the Day

FITNESS
A. Deadlift
4×6; Build as able – but all tough sets; Rest 2 min
*Reset between reps – not touch-and-go.

Training notes:
-Quick reset on the ground – these are not touch-and-go reps, but donโ€™t take your hands off the bar.
-Goal is for all sets to be around the same weight – but build by 5-10# per set as necessary.

Record top weight lifted – and include all weights in training notes.

B. 5 min @ 85%:
15 assault bike/row calories
12 DB snatches, alternating
9 lateral burpees over DB
+
(Rest 2 min)
+
8 min:
1 min suitcase deadlifts, right
30s side plank, right
30s side plank, left
1 min suitcase deadlifts, left
30s glute bridge hold, right
30s glute bridge hold, left
+
(Rest 2 min)
+
5 min @ 85%:
15 assault bike/row calories
12 DB snatches, alternating
9 lateral burpees over DB

Record reps for second 5 minute AMRAP – and record first 5 minute AMRAP in training notes.

Training notes:
-Goal for pacing should be to hit the same output on the first 5 minute AMRAP and the last 5 minute AMRAP.
-Middle piece is intended as structural work in between two harder efforts – you should be able to recover during this piece to hit the last 5 minutes hard again.

PERFORMANCE
A. Deadlift
6,4,5,2; Waveload; Rest 2 min
*Reset between reps – not touch-and-go.

Training notes:
-Waveload means that weight should increase as reps decrease and decrease as reps increase.
-Quick reset on the ground – these are not touch-and-go reps, but donโ€™t take your hands off the bar.
-Waveloading allows for activation of different motor units as you move up and down in weight.

Record top weight lifted for set of 2 – and record all other weights used in training notes.

B. 5 min @ 85%:
15 assault bike/row calories
12 DB snatches, alternating (70/50)
9 lateral burpees over DB
+
(Rest 2 min)
+
8 min:
1 min suitcase deadlifts, right (70/53)
30s side plank, right
30s side plank, left
1 min suitcase deadlifts, left (70/53)
30s glute bridge hold, right
30s glute bridge hold, left
+
(Rest 2 min)
+
5 min @ 85%:
15 assault bike/row calories
12 DB snatches, alternating (70/50)
9 lateral burpees over DB

Record reps for second 5 minute AMRAP – and record first 5 minute AMRAP in training notes.

Training notes:
-Goal for pacing should be to hit the same output on the first 5 minute AMRAP and the last 5 minute AMRAP.
-Middle piece is intended as structural work in between two harder efforts – you should be able to recover during this piece to hit the last 5 minutes hard again.

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