March 14, 2022
Strength: Back Squat:
3 @ 80%, 3 @ 80%, 2 @ 85%, 2 @ 85%, 1 @ 90%, 1 @ 90%
*Set 5-6: 90+% 1RM
*Complete sets every 2:30 for 15 mins.
Every set today should be a challenge. Work on speed and position out of the hole. Focus on this by pulling the barbell into the body and bracing hard as we accelerate on each squat.
"INCEPTION"
In 2:30, for max reps:
27/23 Row Calories
max reps in remaining time Wall Balls, 20/14 lbs
-- Rest 1 min --
In 2:30, for max reps:
Run, 400 m
max reps in remaining time Strict Pull-ups
-- Rest 1 min --
In 2:30, for max reps:
27/23 Row Calories
max reps in remaining time Wall Balls, 20/14 lbs
-- Rest 1 min --
In 2:30, for max reps:
Run, 400 m
max reps in remaining time Strict Pull-ups
Goal: We should have somewhere between 1 min-1:15 for the set of wall balls and 45 secs-1:15 for the strict pull-ups today. If the time domain for the monostructural pieces does not seem to line up with the goal time frame for our max rep components we will need to reduce the volume there and make sure that we allow for more time to hit these today. We want to have a strong effort on both the row and the run today with quick transitions into the wall balls and strict pull-ups.
L2: 22/17 Row, 300m Run
L1: 18/15 Row, 200 Run