This is the week we are maxing out here. Max effort (10/10). Remember to listen to your body! Don't be stupid just to get a PR. All good positions and form. No cat backs (Bill).
Sumo Deadlift (Build to a 5RM)
*Dead stop reps *Spiderman lunge stretch with thoracic rotation between sets x 3 / side
EMOM 6 Drop to ~70% of the load just lifted and perform 6 sets of 2 reps - Goal is technically perfect, fast reps.
Metcon (AMRAP - Rounds and Reps)
Partner workout 24 Minute AMRAP 50 total dumbbell walking lunges (50/35) 50 dumbbell snatches (50/35) 50 box jump (24/20) *step-down ***Only 1 partner works at a time **Take it easy here if you have been doing the RX+ extra work
a: Single Leg Deadlift (3x12)
*Add a knee drive after each rep *https://www.instagram.com/p/BIsKx-cBoDb/?hl=en
b: Durante Core (3 sets)
1) Hollow Rocks (10 reps) 2) V Ups (10 reps) 3) Tuck Ups (10 reps) 4) Hollow Hold (10 sec)
c: Banded Side Bridge Clam/Reverse Clam (3x10-15)
https://www.youtube.com/watch?v=W7-iDFEoiBc&feature=youtu.be *Start movement in slight pelvic posterior tilt and lumbar spine flexion