Skill Practice Warm Up: Spend 8 minutes working up to a challenging axel deadlift.
2 – 2 – 2 – 2 – 2 – 2 – 2 (7 sets of 2 reps “Strong Effort,” adjusting weight each set)
Superset: Strict HSPU or dumbbell press
3 – 5 reps each arm adding a long pause at both the top and the bottom of every rep. (As long as you can while still getting in the required rep range.
Workout: “Max Effort” testing and Year End Goals (Y.E.G.s)!
Talk to the coach about what order you should perform them in, and try and pair up with people working on the same goals. If you have a ‘metcon goal’ that is a workout, wait until after you have done some of the one-off skill tests first.
For today, use a partner to count reps and keep time. DO NOT TRY AND DO TOO MANY ONE DAY. Try to complete 2-3. These are just ideas for ‘max effort’ stuff. Feel free to work with a coach to do your own Y.E.G. stuff as well.
If you need a good sweet to don’t forget the two metcons at the bottom.