DL – 8×1, EMOM
Build up to a heavy 1 rep
LIFT WHAT IS OPTIMAL, NOT MAXIMAL
10RFT
The goal is to complete 10 rounds as fast as possible. (FB 12 RDs)
Every 2 minutes it will be harder to complete a round
because the reps are going to increase. The goal is to get through
rounds fast in the beginning before the reps really start to add up.
The first 2 minutes the reps are
- 4 DL @ around 55%
- 4 Kip Swings (t2b or knee tuck)
THE SWING IS WHAT MATTERS - 4 DB/KB Push Press (Holding 2 of them) (50/35)
Every 2 Minutes increase the reps by 2 until you can’t complete a round in that 2-minute interval of time. At that point, you will not increase the reps anymore. Continue to finish your 10 rounds at that rep number that you got stuck at.
If the 2-minute interval is over when you are in the middle of a round, you have to complete the new rep count for the remainder of that round.