Be sure to do your ten minutes of pre-class dynamic flexibility work. And to expedite things, you could even begin your front squat barbell warm-ups. Clean the weight from the floor.
1. Strength Cycle Week 10, Day B12 Front squat 3 x 5. Add 10/5lbs to last Wednesday's weight. Bench press 3 x 5. Add 5/2.5lbs to last Wednesday's weight. Deadlift 1 x 5. Add 10/5lbs to last Wednesday's weight.
No finisher today, and there will be no metcons on lifting days for the rest of the cycle. The weights are getting heavy now, so you’ll likely be resting up to three minutes between sets, and the cumulative stress on your central nervous system would make high intensity metcons counterproductive. If you have a neurotic need to get your cardio on, by all means row 2k after class.
2. June Mobilizations
*Knee gap and smash (If you’re playing along at home, it’s on pg 363 of “Becoming a Supple Leopard”)
*Banded hip extension (Pg 329)
*Overhead Rib Mobilization (Pg 242-243)
*Shoulder capsule mobilization w/ kettlebell (Pg 252-253)