monday, nov. 13
Strength: Complete sets every 2:30 mins
1x [ 1 Pause Back Squat + 3 Back Squats ]
1x [ 1 Pause Back Squat + 2 Back Squats ]
1x [ 1 Pause Back Squat + 1 Back Squat ]
1x [ 1 Pause Back Squat + 3 Back Squats ]
1x [ 1 Pause Back Squat + 2 Back Squats ]
1x [ 1 Pause Back Squat + 1 Back Squat ]
Athlete Instructions
Set 1: 65% 1RM Back Squat
Set 2: 70% 1RM Back Squat
Set 3: 75% 1RM Back Squat
Set 4: 65%+ 1RM Back Squat
Set 5: 70%+ 1RM Back Squat
Set 6: 75%+ 1RM Back Squat
Complete sets every 2:30 mins.
Athlete Notes
The percentage today is based on your 1RM Back Squat. First number is a paused Back squat and the second number is a regular Back squat The second wave of reps need to be heavier than your first wave. An increase of 2.5-7.5% is the suggested increase in weight for those sets. Remember, you will complete the Pause rep first in which you need to hold the bottom position for a total of 3 seconds, then you will transition into the regular reps *We can always scale to a Box Squat @ or above parallel for anyone with knee or back pain.
“From the Ground Up"
As many reps as possible in 12 mins of:
1 Burpee Box Jump, 24/20 in
2 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
10 Double Unders
2 Burpee Box Jumps, 24/20 in
4 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
20 Double Unders
3 Burpee Box Jumps, 24/20 in
6 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
30 Double Unders
4 Burpee Box Jumps, 24/20 in
8 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
40 Double Unders
5 Burpee Box Jumps, 24/20 in
10 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
50 Double Unders
6 Burpee Box Jumps, 24/20 in
12 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
60 Double Unders
7 Burpee Box Jumps, 24/20 in
14 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
70 Double Unders
8 Burpee Box Jumps, 24/20 in
16 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
80 Double Unders
9 Burpee Box Jumps, 24/20 in
18 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
90 Double Unders
10 Burpee Box Jumps, 24/20 in
20 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
100 Double Unders
Athlete Notes
Tackle this one with a steady pace and just begin the first few rounds as if they are warm-up rounds. Once we hit the round of 5 reps is when the workout really starts.
Primary Objective: Complete the round of 7-14-70
Secondary Objective: Stay Unbroken across Step-Ups and Double Unders
Stimulus: Leg Stamina / Quads
RPE: 8/10