Thursday, November 21, 2013

The weight has been lifted.

Warm-Up: EMOM x 3 minutes 

OH Squat Hold (Bar) x 25 Seconds (Rest remainder of minute)
Burgener Warm-up

Strength: Five sets of: Snatch (3-3-3-2-2)
(Rest as needed)

Set 1-3 @ 75%
Set 4-5 @ 80%

Strength: Back Squat (5-5-5)
(Wendler Week 4: Deload)

40% x 5
50% x 5
60% x 5

- This is a deload week for the core lifts of our programming. Follow it as perscribed as we will be adding 5 # to all upper body lifts starting next week, and 10# to all lower body lifts. This week is meant to give your joints a break and focus on form over weight.

- "While it may seem counter-intuitive to take weight off the bar when the goal is to add weight to it, starting lighter allows you more room to progress forward. This is a very hard pill to swallow for most lifters. They want to start heavy and they want to start now. This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than ego." - Jim Wendler

MetCon (Time): Five rounds for time of,

15 Deadlifts (185/115)
15 GHD Sit-ups

-Rest 5 minutes-

MetCon: EMOM for 6 Minutes,

Alternating Front Rack Reverse Lunge x 6 (135/75)

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