Saturday, November 10

Finish of Week 2 on "Grindstone". Opening with a benchmark we'll revisit at the close of the cycle, coupling rope climbs and assault bike calories. Moving into our deadlifts to follow, building on last week. A mid-range chipper, "Viper", to be conditioning finish to the week. ACTIVATION 400 Meter Run (or 500m row) into: 2 Rounds: 9 Kettlebell Swings (light) 12 Air Squats 15 AbMat Sit-Ups 2 Rounds: :30s Alternating Samson Stretch :30s Warrior Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats

Deadlift (9 x 3)

9 Sets of 3: 3 Sets of 3 at 72% 3 Sets of 3 at 77% 3 Sets of 3 at 82% This is a build from last week, increasing each set by 2%. Not meant to be towards max effort, and intended to be short breaks between sets. If able, complete as touch and go repetitions throughout, moving through this piece with a purpose. We will be building on these nine sets over the coming weeks.

Viper (Time)

For Time: 60/42 Calorie Row 50 Box Jump Overs (24"/20") 40 Toes to Bar 30 Power Snatches (115/80)


Rope Dash (Time)

5 Rope Climbs, 15/12 Calorie Assault Bike 4 Rope Climbs, 15/12 Calorie Assault Bike 3 Rope Climbs, 15/12 Calorie Assault Bike 2 Rope Climbs, 15/12 Calorie Assault Bike 1 Rope Climb, 15/12 Calorie Assault Bike

12 Min Time Cap - Uncompleted score is 12min +1 sec for every rep not completed

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