Friday, April 15 2022

Performance & Fitness

Strength: 3 Deadlifts With Eccentric Pause* + 3 Deadlifts @ 65-75% of 1-RM Deadlift

Rest as needed

*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control – adjust the loads as needed to maintain that focus. After completing the three reps with the pause, perform 3 deadlifts at a tempo of your choosing.

Metcon: Every 5 minutes, for 25 minutes (5 sets) for times:

24/18 Calories of Assault Bike

6 Devil’s Presses 50/35

12 Walking Lunges with Dumbbell Farmer’s Carry 50/35