Strength
Deadlift
Heavy 5
Workout
EMOM x 10
7 Push ups
7 Front squats – 115/75 (135/95) Rx+
**Looks familiar – power lift to a heavy 5. Remember, remember, remember – strength isn’t touch-and-go. We’re not working on barbell cycling speed, but on strength. Slow it down, cowboy.
The workout has a little bit of built in scaling. Yes, we want you to maintain the 14 reps/round every minute for 10. However, if you’re not finishing the reps in time, not getting rest, or your form is going to shit, drop it down to 6/6, or 5/5.
Your score at the end will be the total number of reps. If done Rx that’s 140. Yes, you need to do some mental math. Yes, I’ll have *some* of the possibilities written on the board.
**ADDITIONAL NOTE** Rx by your name is more than just weight – did you do a full, chest to deck non-wormy push ups? Are you sure? Did you coach correct you at any point by telling you to lock out your elbows at the time? Did you do that? Did you get deep enough in that front squat? You sure?