friday, june 9

Strength:

Every 2:30 for 10 mins:

Back Squats

1x [ 3 Back Squats + 3 Back Squats ], 80% 1RM

Every 2:30 for 10 mins.

Athlete Instructions

Complete each set as:

3 Back Squats, 80% 1RM

-Rest 20 secs-

3 Back Squats, 80% 1RM

"Scar Tissue"

3 rounds, each round for time, of:

48 Double Unders

24/16 Echo Bike Calories

12 Strict Handstand Push-ups

6 Squat Cleans, 225/155 lbs

Go every 6 mins.

Focus:

We are looking to have each round completed at a steady clip with the final squat cleans done as singles, ideally completed under 1 min. This will force athletes to complete 1 rep every 10 secs or so at the end of the conditioning effort and add some volume in for the legs today. This will act like cluster sets to finish just as we hit with the back squat sets above.

Primary Objective: Complete each round in 4 mins or less.

Secondary Objective: Complete the squat cleans in 45 secs or less.

Stimulus: Battery Work / Muscular Endurance

RPE: 7/10