Wednesday

All the cool kids follow the rules….see below

Deadlift

3-rep Heavy

*This is NOT a 3 rep MAX. We are not maxing out. When it says HEAVY, that's just what it means. Last week we did a heavy OHS and even after explaining we didn't want you to max out we still saw people posting about their PR's. You will have tons of chances to max out and find new PR's but stick with the programming. Work your way up to a heavy set of 3, something that feels heavy but your form is still perfect! Not something that feels extreme and you can feel your back rounding and your grip going and you're screaming and grunting to lift the weight <---that is a max effort, don't do it! 

EMOMx14Odd:  7 Dead Lifts, 70% of 3-rep from above
Even:  200m Run

NUTRITION CHALLENGE

https://www.lurongliving.com/challenge/infoform-aff/ We will be participating in the next Lurong Living Paleo challenge. We have done this the last three years. It will begin Sept 15th but you are able to get registered Aug 11th. There are multiple baseline workouts during this one. Check out the link to read more about this challenge.