LIFT:
COMPLETE THE COMPLEX:
PASSING ON TO THE NEXT MOVEMENT ONCE FAILURE IS REACHED.
START WITH SHOULDER PRESS, MOVE ON TO THE PUSH PRESS AND THEN FINALLY THE PUSH JERK
START WITH A WEIGHT THAT ALLOWS YOU TO REACH TO 12-15 REPS FOR THE SHOULDER PRESS, ONCE YOUR PROGRESS THROUGH THE WORKOUT,
THE REPS WILL BECOME HARDER TO ATTAIN.
THE WEIGHT STAYS THE SAME FOR ALL MOVEMENTS TILL THE COMPLEX IS COMPLETE.
COMPLETE 3 SETS TOTAL.
ONE SET SHOULD DESTROY YOU, SO IF IT DOESN’T, SOMETHING IS WRONG. WE’LL FIGURE IT OUT TOGETHER!
METCON:
PARTNER YOU GO I GO-
2 rounds (each)
20/15 Standing Bike Erg
15 Deadlift (135/95)
10 HSPU
5 Burpee Box Get Overs (30/24)
-into-2 rounds (each)
20/15 Standing Bike Erg
10 Deadlift (225/155)
10 HSPU5 Burpee Box Get Overs (30/24)
-into-2 rounds (each)
20/15 Standing Bike Erg
5 Deadlift (315/235)
10 HSPU
5 Burpee Box Get Overs (30/24)
*Partner 1will complete a full round followed by Partner 2.
Both partners must complete 2 rounds before increasing deadlift weight