Warm-Up:
400m Run
-
2 Sets
:30 second Bootstrap Squats
:30 second Inchworm Push-Ups
5/5 World's Greatest Stretch
:30 second Alternating Cossack Squats
:30 Second Glute Bridge Hold
--
3 Tall Power Cleans
3 Front Squats 30x1 Tempo
15 second Nose to Wall Handstand Hold
--
3 Tall Squat Cleans
3 Front Squats 20x1 Tempo
15 second Nose to Wall Handstand Hold
--
3 Hang Squat Cleans
3 Front Squats
1 Wall Walk
Strength
Take 12:00 to Establish
3RM Front Squat
* Suggested Loading
3 Reps @ 70%
3 Reps @ 75%
3 Reps @ 80%
3 Reps @ 85%
3RM
Goal 3RM 90-95% of 1RM Front Squat
"Snakes & Ladders"
For Time
400m Run
--
9-15-21
Front Squats
*5 Wall Walks
--
400m Run
Load: 60/45Kg
Goal Time Domain: 8:00-13:00
Time Cap: 15:00
Stimulus: Leg Stamina and Midline Conditioning
RPE: 8/10
Rx+:
Barbell: 85/55kg
Level 1:
For Time
400m Run
--
9-15-21
Front Squats
*3 Wall Walks
--
400m Run
Load: 35/25kg
Wall Walk to 20’’ Off the Wall
Level 2:
Barbell: 52/34kg
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
Optional Accessories
5 Sets, For Quality
6/6 Bulgarian Split Squat (Farmers Loaded) 20x1 Tempo
:20-:30 second Handstand Hold (Freestanding or Wall Supported)
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