10 rep
Working up to a 10 rep max is a very different experience than a 1, 3 or even 5 rep max. Â The weight might even feel light at first, but if you don’t respect it with proper patterning and bracing it will feel much different before you get to rep 10. Â Warm yourself up right – a few sets of 10, a few in the 7-8 range and a few more in the 4-6 range as you climb up. Â Consider going a little heavier for a low rep warm up set than you plan to do for your first attempt at a 10 rep max. Â This will help prime your body and mind to approach the bar properly when you do go for your first attempt. Â If it the first attempt goes well and feels good, load up once more and see what you can do.
STR:
deadlift
10 rep max
(no more than 2 attempts after warming up)
WOD:
10-8-6-4-2
Burpee Sprints
1 Round of Cindy after each set (5 pull ups, 10 push ups, 15 air squats)
DL: 170lb
WOD: 9:56, ring rows and PU on 20″ box
STR:
2 attempts
1st @ 135#
2nd @ 155#
WOD: 9:30
Ring rows as scale for pull ups