Warm-Up
8:00 minutes : For Quality
30 second Goblet Squat Ankle Mobility
10 Russian Kettlebell Swings
5 Burpee Squat Jump
Strength:
Every 2:00 x 4 Rounds
3 Front Squats,
Starting @ 75% and building to a heavy triple for the day.
-Directly Into-
Every 2:00 x 4 Rounds
Set 1: 5 Back Squats at 75% of Heavy Front Squat Triple
Set 2: 5 Back Squats at 80% of Heavy Front Squat Triple
Set 3: 5 Back Squats at 85% of Heavy Front Squat Triple
Set 4: 5 Back Squats at 90% of Heavy Front Squat Triple
The idea here is to build to a heavy triple for the front squats, not shoot for an all-time 3 rep max. A heavy triple should be a weight that we probably still have one more rep left in the tank.
Conditioning
"Link"
For Time:
15-12-9-6-3
Dumbbell Burpee Clusters 22.5/15kg
Strict Pull-Ups
Time Domain: 10:00-15:00 minutes
Time Cap: 15:00 minutes
*Dumbbell Burpee Cluster = Burpee+DB Squat Clean+DB Thruster
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold
Comments