Monday – 9/7


Monday – 9/7

Happy Labor Day! Do something laborious.  Or, I guess…non-laborious?  Whatever people do on Labor Day–do it!!


1. Strength

Deadlift – No bounce!

1×5@90% of last week’s 5RM

This deadlift work is designed to help everyone understand how to utilize leg drive while pulling.  The “no bounce” is to help facilitate this.  If you rush and end up using momentum from the floor you are missing the point of this block.  You’ll probably also not see progress in the coming weeks.  SO DON’T DO IT!  OK?!  Okay.  We’re cool again.


2. MetCon

6 min AMRAP

5 Pull-ups

1 Power Clean, 135/95

5 Pull-ups

2 Power Cleans, 135/95

5 Pull-ups

3 Power Cleans, 135/95


These pull-ups should be QUICK, unbroken sets, lasting a maximum of 15 seconds (assuming you are kipping).  If they are taking you longer than that, you should consider scaling (load or movement) to maintain the intent of this work.


3. Extra Credit

a. 20 minutes of Handstand Work

b. 400m Farmers Carry, 70/53. Try and beat your time/number of drops from last time.

c. Crossover Symmetry – Recovery Protocol