Monday, March 14 2022

Performance Strength: 3 
Deadlift With Eccentric Pause x 8 reps @ 55-65% of 1-RM Deadlift
Rest as needed

*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control – adjust the loads as needed to maintain that focus.

Performance Metcon: “The Devil’s Advocate”

3 Rounds For Time

20/15 Cal Bike or 30/25 Cal Row
10 Dumbbell Devil’s Presses 50/35

Fitness Metcon: 3 Rounds For Time

20/15 Cal Bike or 30/25 Cal Row

25 American KB Swings