This week is the last week from the first circle after the lockdown. We test your progressions from the strength cycles and the conditioning from the exact same wods from the first week.
If you are not able to train for the 1 rep maxes this week be shure you are testing at least the 1 rep max Deadlift and Back Squat in the open gym or after a wod during this week.
And book Murph Day in events.
WARM UP 3 rounds for quality of:
Row, 200/150 m
Walking Lunge, 10 m
5 Push-up to Down Dogs
2 Burpee Broad Jumps
Plate Squat Hold, 5/2.5 kg, 30 secs STRENGTH Record your best Back Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it. CONDITIONING - (redo 23.04.21) Complete as many rounds as possible in 30 mins of:
75/55 cal Assault Bike
100 Double Kettlebell Sumo Deadlift High Pulls, 16/12 kg
80 Bench Press, 50% 1RM
Do every Drop: Sdhp:
- 10 double KB overhead Lunge, 16/12kg
- + 2.5/1kg COOL DOWN For quality:
Pigeon Stretch, 2 mins Shoulder Stretch, 2 mins