monday, sept. 25

Strength A:

1x [ 5 L/5 R Back Rack Reverse Lunges ]

1x [ 4 L/4 R Back Rack Reverse Lunges ]

1x [ 3 L/3 R Back Rack Reverse Lunges ]

Athlete Instructions:

12:00 minute clock to complete:

5/5 @ 90% of 5RM from last week

4/4 @ increased load

3/3 @ increased load

Percentage is based on your 5RM Back Rack Reverse Lunges

Strength B:

Back Squat 1x20

Athlete Instructions

65% of 1RM or 75% of 5RM

“Andi”
For time:

100 Hang Power Snatches, 65/45 lbs

100 Push Press, 65/45 lbs

100 Sumo Deadlift High-pulls, 65/45 lbs

100 Front Squats, 65/45 lbs

Athlete Instructions

Time cap: 20 mins

Athlete Notes

The loads are light so grip stamina will be tested, prime and warm up each movement thoroughly. Take short breaks and work your way through the barbell cycling piece. The goal today is to maintain a pace of greater than 20 reps per minute in order to complete this workout under the cap. Expectations are that the Push Press and Front Squats will be done the quickest as the Hang Power Snatch and Sumo Deadlift High Pulls will likely need the most breaks in order to complete this workout.

Goal: 15:00-20:00 minutes

Primary Objective: Best possible time frame Secondary Objective:

Stimulus: Light barbell cycling / Full Body Conditioning

RPE: 8/10