Testing and Recovery Week

This is the last week of our Deadlift and Bench Press Ladder Cycle. We'll be testing the major lifts and revisiting a couple metcons from the past 9 weeks. Great work and best of luck! We hope to see some solid PRs.  

Warmup

2X: Jump Rope x 100, 10 Squats, 10 Pushups, 10 Jumping Pullups, 2x Samson Stretch

All Classes

Hamstring and IT band stretch w/band x 1:00 ea.
Hip Flexor Wall Stretch x 2:00 ea side

Advanced

Deadlift- 1RM

Bench Press 1RM

Intermediate

Deadlift- Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3 @ 7-8 RPE

Bench Press- Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3 @ 7-8 RPE

Barbell Club

Snatch - 75%x2, 80%x1, 85%x1x3
Clean & Jerk - 75%x1+1, 80%x1+1, 85%x1+1
Clean Pull - 90% (of cln) x2, 95%x2x2
Back Squat - 75%x3, 80%x2, 85%x2x2

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