CFO Class: Weightlifting

1 RM Deadlift

1RM Deadlift time. This lift is always interesting, With only deadlifting heavy once every 6-8 weeks we still see such an increase in overall strength from even a deadlift standpoint after a squat cycle paired with a high frequency of pulling quickly from the floor (snatch, cleans, lighter deads).
CFO Class: MetCon

For time:

1 mile run

While we test our lifts, what we’ve gained and learned from our strength cycle. We will also test our 1 mile, 4 lap, run times. The mile is a race where we should be very diligent in our pacing. With four laps we want to feel our pace build each lap, using our RPE and the clock to guage this. My first lap should most often always be my slowest, getting faster each lap until it feels like we are full tilt for the last and final lap. Breaking the race up this way helps not only our performance but also staying mentally focused and engaged. If we only have one pace for something like this, we are trying to run at the highest speed possible but never resorting to walking.

5 rounds for time of:

50ft Single arm overhead walking lunge 50/35lbs
10 Burpee pull-ups
12 DB box step overs* 24/20″

*One DB
Dynamic Midline Accessory

3 sets
10 strict TTB
20 seconds GHD plate twist
Rest 60 seconds