9/5/16

Warm-up

3 Rounds
:30 Jog
:30 Walking Lunges w/Twist
:30 KB Swing
:30 Goblet Squat

Strength/Power

Back Squat 9-9-9-9 (Goal is to roughly find a 9RM)

Accessory

Super-set:
Straight Leg Deadlift 4x5
Dumbbell Split Squat 3x8/8 (8 each leg)
* Start and finish with SLDL

Metcon

Athlete choice today. We will get more intense with our metabolic conditioning as our legs continue to adapt to new programming.


We are going to start by running short 3-week cycles of each of the big lifts (back squat, bench press, deadlift) for 3 days/week. Volume will change during deadlift week as the last time I ran 3 days/week for 3-weeks had a drastic draining effect on all my other training. We'll play it by ear and see how it goes this time around though!