April 12, 2022

Tuesday, April 12:

Strength:

Lifting: Deadlifts

Deadlift 9-7-5, using same weight per set, rest 20 secs between sets

-- Rest 2 mins --

Deadlift 9-7-5, using same weight per set, rest 20 secs between sets

-- Rest 2 mins --

Deadlift 9-7-5, using same weight per set, rest 20 secs between sets

**Start at 60% 1RM and increase weight each round of 9-7-5. Alternative would be 3 sets of 15 reps off blocks with light loads to develop the posterior chain. These are meant to be touch-and-go reps and the focus is building volume.

“Hamm”

AMRAP 7 mins: Toes-to-bars, Front Squats, and Double Unders

Complete as many rounds as possible in 7 mins of:

9 Toes-to-bars

3 Front Squats, 205/145 lbs

45 Double Unders

Goal: 4-5 rounds

The focus today is on efficiency between movements and hitting quality reps on the front squats. The toes-to-bars reps should be done in 3 sets or less, then right into front squats, which ideally is performed as 1 squat clean + 2 front squats, and then into the double unders where we are looking to catch our breath a bit.

Competitor:

Complete as many rounds as possible in 7 mins of:

12 Toes-to-bars

3 Front Squats, 225/155 lbs

36 Drag Rope Double Unders

Level 2:

Complete as many rounds as possible in 7 mins of:

9 Knees-to-elbows

3 Front Squats, 155/105 lbs

27 Double Unders

Level 1:

Complete as many rounds as possible in 7 mins of:

9 Strict Knee Raises

6 Dumbbell Front Squats, pick load

54 Single Unders