April 12, 2022

Posted By: Christi

Heavy Day!



We have our heavy day on deck for today! For this heavy day, we want to see you lifting the most amount of weight that you can for each set. With that being said don’t sell out on the first two sets of 7 and 5 but rather lift something that feels heavy and manageable. For sets 3, 2 and 1 we want you to challenge yourself with weight. Ideally, you are able to keep each work set productive by avoiding failure but if failure happens that is also OK. As always, do not compromise position for more weight. You should be able to keep a solid position from the floor with each set. Score the heaviest successful weight you complete for each set and take one set roughly every 3-minutes.

Post Work
2 rounds for quality of:
Double Kettlebell Front Rack Carry, 53/35 lbs, 200 m
Sled Drag, 90/70 lbs, 200 m
30 Weighted Sit-ups, pick load

Goal: Just get it done

Post work involves a variety of odd object strength training movements. For this specific accessory piece, use a loading that feels moderate. You should be able to keep a steady pace on both the front rack carry and sled drag. The focus for this won’t be on weight but on time under tension. For the front rack carry we would recommend you use a weight that allows you to complete the entire 200 meters within 2-4 sets. For the sled drag choose a weight that allows for a slow but steady walk. For the weighted sit-up choose a weight that allows you to complete all 30 reps within an unbroken set or within two sets.