Monday, feb. 13

Strength:

Back Squat 1x5 at 75% 1RM

Back Squat 1x3 at 80% 1RM

Back Squat 1x1 at 85% 1RM

Back Squat 1x5 at 75% 1RM

Back Squat 1x3 at 80% 1RM

Back Squat 1x1 at 85% 1RM

Back Squat 1x5 at 75% 1RM

Back Squat 1x3 at 80% 1RM

Back Squat 1x1 at 85% 1RM

Athlete Instructions

Instructions

Complete sets every 2 mins for 18 mins.

Notes

If you are feeling good today, speed on the bar is there, and have no discomfort in the body, you can add 3-5% 1RM on each on subsequent round.

"Wattle"

AMRAP 8 mins: Toes-to-bars, Wall Balls, and Double Unders

Complete as many rounds as possible in 8 mins of:

10 Toes-to-bars

15 Wall Balls, 20/14 lbs, 10/9 ft

35 Double Unders

Athlete Instructions

Notes

Focus today is more on the skill acquisition department and transition practice rather than a pedal to the metal challenging workout. We should feel smooth and be working for unbroken sets.

Primary Objective: Unbroken reps throughout.

Secondary Objective: Complete 4+ rounds.

L2: Complete as many rounds as possible in 8 mins of:

10 Knees-to-elbows

15 Wall Balls, 20/14 lbs, 10/9 ft

25 Double Unders

L1: Complete as many rounds as possible in 8 mins of:

10 Strict Knee Raises

15 Wall Balls, 14/10 lbs, 10/9 ft

70 Single Unders