Wednesday!
Warm Up
2 Min Monster Walk
2 x 1 Min Goblet Squat Hold
2 Min Jump Rope Practice
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 87%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
B.
Three rounds for time of:
50 Double-Unders
15 Toes to Bar
15 Dumbbell Thrusters (55/35 lbs)
Boom Lite
Warm Up
Same as above.
A.
Back Squat
*Set 1 – 6 reps
*Set 2 – 8 reps
*Set 3 – 10 reps
*Set 4 – 8 reps
*Set 5 – 6 reps
(Use the same load for all 5 sets.)
Rest 2 Min
B.
Same as above. Modify as needed.
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