D. KBL RDLS 3 X 7@ 30X1 per, rest as needed b/n
– This is a progression from last week’s 2 secs ecc
– Keep the weight lighter on the first set, then build
E. Deadlift @ 75-80%, 3 X 6 (2-2-2), rest 15, rest 2:30
– Dynamic Movement’s B/N (Think Stretch Shortening Cycle)
3 Rounds/Rest 4 Mins B/N:
9 Descending Weight Deadlfits
1 Rope Climb or 5/3 Muscle Ups (scale as needed, could be anything really)
125 M Run
12 Toes to Bar
Active Rest: 4 mins b/n rounds
– Strip weight and keep moving during this time
Progression (mod as needed):
R1: 275/185 or < (must be able to go UB)
R2: 255/175 or < (must be able to go UB)
R3: 225/155 or < (must be able to go UB)
Score: rate intensity 1-10. We hard very hard efforts today.
Note: If this is day 4 or even 5 for you this week, back off the intensity
Symmetry Program Description
and scale this workout in order to recover. Add a longer run, cut back on
your rest and intensity, and/or only complete 2 rounds at lighter/moderate.
If not, then you need to perform as is and push hard to benefit.
Partner Glute Ham Raises, 3 X 6-8 reps