Starting with the Bergeron Beep Test. EMOM for as long as possible
- 7 x Thrusters @ 75lbs
- 7 x Pullups
- 7 x Burpees
Then take 20 minutes and work up to a 1 RM Deadflit
- 5 x @ 50%
- 3 x @ 60%
- 2 x @ 70%
- 2 x @ 80%
- 1 x @ 85%
- 1 x @ 90%
- 1 x @ 95%
- 1 x @ 95-100%
- 1 x @ 100%
Then every 3 minutes for 9 minutes
- 15 x Touch and Go @ 50% from above
Results: Last time I did the Beep Test completed only 2 rounds plus 20 reps. This time 3 rounds plus 20 reps, no rest between sets, just enough time to move from Burpees to Thrusters. Deadlift 295lbs/134kg (165-185-205-225-245-265-275-285-295lbs). Last part used 155lbs.