FITNESS
A. E2min for 6 sets:
1st: 4 deadlifts
2nd: 3 deadlifts
3rd: 2 deadlifts
Training notes:
•NOT touch-and-go.
•Waveload.
Record weights lifted.
B. EMOM 6:
1st: 30-45s circular box handstand walk
2nd: 30-45s tall-kneeling DB push press
+
(Rest 2 min)
+
8 min AMRAP:
9 double KB deadlifts
12 ball slams
15 wall balls
Training notes:
•Choose challenging but sustainable weights for the first EMOM.
•Second AMRAP should be challenging but sustainable throughout.
Record reps completed in second AMRAP.
PERFORMANCE
A. E2min for 6 sets:
1st: 4 deadlifts
2nd: 3 deadlifts
3rd: 2 deadlifts
Training notes:
•NOT touch-and-go.
•Waveload.
Record weights lifted.
B. EMOM 6:
1st: 30-45s circular box handstand walk
2nd: 30-45s tall-kneeling DB push press
+
(Rest 2 min)
+
8 min AMRAP:
9 deadlifts (185/125) – drop each rep
12 toes-to-bar
15 wall balls (20 to 10’ – 14 to 9’)
Training notes:
•Choose challenging but sustainable weights for the first EMOM.
•By dropping each rep we change the dynamic of deadlifting in a conditioning piece – you have to recreate the concentric force each time which is challenging in a different way than doing touch-and-go reps.
Record reps completed in second AMRAP.
