Wednesday 4.12.17

4 Sets of 6 Across

Across implies that we are holding the same loading for all four sets of six repetitions.
This is the first of a repeatable progression we will see in the coming Wednesdays. Start at a manageable loading today, as we will be looking to add 5-10 pounds to our next 4×6. It’s best to be conservative on the first day of the progression. Set the tone and a good baseline. Should not be close to missing repetitions today.

2. “Optimus Prime”
AMRAP 7:
Wallballs (20/14) – Females to a 9′ Target
*On the Minute, starting on the 0:00, complete 7 Deadlifts (225/155)

In “Optimus Prime”, at the call of Go, the athlete completes 7 deadlifts. Any time remaining inside that minute can be used to complete wallballs. At the turn of the minute (in this case the 1:00), the athlete must stop and complete 7 more deadlifts before returning back to the ball. This process continues until the 7:00 cap, with the score being total wallballs.

Let’s choose a deadlift weight that we are confident we could cycle for 21+ repetitions unbroken. We want to get these deadlifts unbroken each round – if we are breaking these up, our weight selection is too heavy for the day.