Dec 22 2021

THREE MORE SLEEPS!

Strength

Every 3 mins for 9 mins: Back Squat

10 Back Squats, pick load

We will be working into some higher volume back squat sets here during the Open Build Phase to increase strength and stamina, so we want to make sure we tap into some work here before the actual cycle starts.

4 rounds, each round for time, of:

20/16 Row Calories

15 Push Press, 115/75 lbs

15 Box Jump Overs, 24/20 in

Go every 4 mins.

Goal: 3 mins +/-15 secs per round

This is a classic E4MOM style workout with intervals ranging from 2:30-3:15 per round. The idea here is to hit a pace that is sustainable and try to keep effort very constant throughout. Focus on a quality re-rack of the barbell on each rep, while keeping the torso vertical.

L2: 16/13, 95/65

L1: 14/11, 15 DB PP(30/20), Alt Box Step Ups

Limited Equipment Variation:

4 rounds, each round for time, of:

Run, 200 m

15 Dumbbell Push Press

15 Chair Jump Overs

Go every 4 mins.

Bodyweight Variation:

4 rounds, each round for time, of:

Run, 200 m

10 Handstand Push-ups

15 Chair Jump Overs

Go every 4 mins.