THURSDAY

Warm-Up

3 Sets, Rotating Stations (6:00)

20 seconds @ Each Station

10 second transition

- Scapular Push-Ups

- Side Plank (Left)

- Side Plank (Right)

- Glute Bridge Hold

Specific Warm-Up

3 Deadlifts + 1 High Box Jump, Building over 3-4 sets from 50% to 75% on the Bar

3 Bench Press + 2-3 Plate Plyo Pushups, Building over 3-4 sets starting at 50% and building to 75% on the Barbell

*Make sure to talk through pairing up here and focus on ideal positions for the Deadlift and Bench Press

Into..

"Echoed in Eternity"

Every 2:00 x 12 Sets, Alternating Stations

Station 1: 3 Deadlifts + 3 High Box Jumps 32/24

Station 2: 3 Bench Press + 5/4 Plate Plyo Pushups

Load @ 75-85% for Both Lifts

This will be 6 x 3 for both lifts

Objectives / Stimulus / RPE / Workout Strategy

Goal: Complete all lifts @ the prescribed percentages and feel strong doing so. 

Stimulus: Absolute Strength

RPE: 6/10

Primary Objective: Increase loads on each set

Secondary Objective: Maintaining great form as the loads increase.

The workout today is a strength workout that allows us to hit these two lifts as a superset with very little interference between them. This will allow a good amount of rest time between them, which should have us feeling very good to hit the prescribed challenging loads. We are looking for you to start at 75% and increase on each set, finishing at 85%. Focus on good form and having the rep speed only slightly decrease as you get to the higher percentages.

Optional Accessories

For Quality:

3 Sets

6/6 Single Leg RDLs Moderate Load

10 Ring Push Ups (Scale to Paralette Pushups)

20 Shoulder Taps in Prone

-rest as needed b/t sets-

Perform both movements at 21x0 tempo.