Skill
Deadlift
6 sets of 3 reps
Targret about 70% of your max, or add 5-10 pounds from last week’s effort.
Hold the same weight across the board on all 6 sets. This is our last week of this deadlift progression, so push the weight a bit if your think you can.
Workout of the Day
5 rounds:
45 seconds to complete 12 wall balls
15 seconds of rest
45 seconds of calories
15 seconds of rest
The wall ball interval in this workout is a fixed number, and once you reach it you get to rest for the remainder of the workout. Try to hang on for a single unbroken set of 12. When you get to the machine, push the pace hard; the sum of all of your accumulated calories will be your score for today.
standard: 12/8
rx: 20/14
sport: 20/14, complete 16 wall balls instead of 12
metcon: 10×0:45 on, 0:15 off