Strength:Deadlift : 5-5-5-5-5
Deadlift 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.
WOD:6 RFT: Box Jumps, Alternating Dumbbell Snatches and Deficit Push-ups
6 rounds for time of: 8 Box Jumps, 30/25 in 16 Alternating Dumbbell Snatches, 50/35 lbs 8 Deficit Push-ups, 4/2 in
3 rounds for quality of: 10 Banded Hollow Lat Pull Downs 10 False Grip Ring Rows 10 Sit Up To A Pikes
5 mins dynamic warmupFT: Dynamic Running Warm-Ups
For time: Dynamic Running Warm-Up
inchworm samson stripper butt kick high knees pigeon pistol
30 mins @ 60% effort.FT: Runs
For time: Run, 30 mins
60% = steady effort. Not easy, but steady. This is "all day pace" Heart rate should be very controllable. You often hear me talk about conversational pace (easy pace), 60% effort is what I consider "chatting pace". If you are early on back or starting running, this is a good workout to put as run/walk intervals. 3 mins run to 1 min walk would be recommended, but you can go 2 to 1 or even 1 to 1 depending on where you are at.
Nothing assigned for June 18, 2019