june 29, 2022

Wednesday, June 29:

Strength:

Back Squat : 5 @ 75%, 5 @ 75%, 4 @ 80%, 3 @ 85%

Back Squat 1x5 at 75% 1RM

Back Squat 1x5 at 75% 1RM

Back Squat 1x4 at 80% 1RM

Back Squat 1x3 at 85% 1RM

Complete sets every 2:30 for 10 mins.

"Blow"

AMRAP 16 mins: Power Cleans, Deadlifts, and 400 m

Complete as many rounds as possible in 16 mins of:

6 Power Cleans*

12 Deadlifts*

Run, 400 m

*Round 1: 135/95 lbs

*Round 2: 155/105 lbs

*Round 3: 185/125 lbs

*Round 4: 205/145 lbs

*Round 5+: 225/155 lbs

The goal with this workout is to work through a quick set on round 1 of the barbell work and then pace out the run to come in and hit the next barbell with efficiency. We are assuming that by round 2 or 3 the power cleans will be done as singles. Then round 4 will hit and we might see the deadlifts drop to 2 sets of 6 rather than unbroken sets. If and when we get to the 5th barbell things will have to slow down a lot, managing fatigue and rest periods between the singles on power cleans will be the workout.

L2:

*Round 1: 95/65 lbs

*Round 2: 115/75 lbs

*Round 3: 135/95 lbs

*Round 4: 155/105 lbs

*Round 5+: 185/125 lbs

L1:

6 Hang Power Cleans, 60% 1RM Power Clean

12 Sumo Deadlifts, same weight

Run, 400 m