Friday, Sept 9

Strength:

Every 1 min for 12 mins: Box Squat 

5 Box Squats, pick load

Every 1 min for 12 mins.

Athlete Instructions

Set 1-6: 60-65% 1RM

Set 7-12: 65-70% 1RM

Set up with a 20/16 inch box/bench (just at parallel or 1 inch below).

Notes

Complete with a tempo descent. Unload weight and stand up quickly. The box height should be right at parallel or right above, so adjust accordingly if 20/16 inches doesn't fit this requirement.

"Night Time Is the Right Time"

FT: Wall Walks and Squat Cleans 

For time:

1 Wall Walk

5 Squat Cleans, 185/125 lbs

2 Wall Walks

4 Squat Cleans, 185/125 lbs

3 Wall Walks

3 Squat Cleans, 185/125 lbs

4 Wall Walks

2 Squat Cleans, 185/125 lbs

5 Wall Walks

1 Squat Clean, 185/125 lbs

*Time domain: 4-7 mins Time cap: 7 mins

Notes

This workout is meant to be done as a sprint and work with relatively speedy wall walks right into quick singles on the squat cleans. The squat cleans should feel harder on the set of 4 and 3 as the density is proportioned towards the front with the lower number of wall walks placed at the beginning of the workout. Knowing this it might be smart to work on settling things down on the 5s and then speeding up as you go and increasing wall walk pace towards the end as well.