Workout of the Day: Tuesday, 7.30.19

ChrissyJerkMuseum.jpg

Strength/Skill

A1: Deadlift (7 Sets x 3 @31X1)
7 Sets, all reps include a 3 second eccentric.
Rest less than 30 Seconds and then do 3 box jumps as fast as possible.

A2: Box Jumps (7 Sets x 3)
Aiming for maximum speed with complete ROM. Consider modifying height to allow for faster reps, especially in earlier sets.

Metcon (Time)

For time:
15-12-9
Deadlift (185/135)
Box Jump (24"/20")
immediately into:
9-6-3
Deadlift (275/195)
Box Jump (30"/24")
time cap: 17 minutes

Rx+ is (225/155) and (315/225)

Prioritize form and complete ROM, especially on the eccentric of the deadlift. Also be prepared to focus on the first box jump after deadlifting-- that first step is a doozy.

Justin McClintock