monday, feb. 26

Strength:

Back Squat 1x5 at 72% 1RM

Back Squat 1x5 at 75% 1RM

Back Squat 1x4 at 77% 1RM

Back Squat 1x4 at 80% 1RM

Back Squat 1x3 at 82% 1RM

Athlete Instructions

Complete sets every 2 mins.

"Third Wheel"

As many reps as possible in 10 mins of:

2 Burpee Box Jump Overs, 24/20 in

8 Dumbbell Squat Cleans, 50/35 lbs

10 Chest-to-bar Pull-ups

4 Burpee Box Jump Overs, 24/20 in

8 Dumbbell Squat Cleans, 50/35 lbs

10 Chest-to-bar Pull-ups

6 Burpee Box Jump Overs, 24/20 in

8 Dumbbell Squat Cleans, 50/35 lbs

10 Chest-to-bar Pull-ups ... Continue adding 2 Burpee Box Jump Over reps each round until time expires.

Athlete Instructions

Goal: Complete the round of 10 Burpee Box Jump Overs.

Athlete Notes

Primary Objective: Complete the Dumbbell Squat Cleans and Chest to Bar movements in two sets or less.

Secondary Objective: Choose a movement to lean into as a focus movement and push the pace there, even if it means you need to slow down on the other two movements to hit your focus movement better.

Stimulus: Quad Stamina / Interference

RPE: 8/10